WOD @theprogrm - 21. Mai 2017

SWISS TEAM CHALLENGE ANMELDUNG:

https://stc2017teams.eventbrite.com 

Password: STC2017Teams

 

Warm Up:

1. OHS warm up, 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a half

2. Snatch warm up from the hang above the knee, 20/15kg

5 Snatch pulls

5 Muscle snatches

5 Power snatches with a 3 sec pause in the receiving position

5 Hang Snatches

 

Strength / Skill work:

1. Hang Power Snatch + Hang Snatch

1.1 Find your daily max in 1 hang power snatch + 1 hang snatch

1.2 Drop down to 80% and do 3 sets of 1 hang power snatch + 2 hang snatch

1.3 Drop down to 70% and do 3 sets of 2 hang power snatch + 2 hang snatch

 

Workout:

21-15-9

Cal Row

Thruster, 50/35kg

5 min rest, then

21-15-9

Deadlift, 120/80kg

Box jumps 24/20in

 

Accessory (optional):

Bodybuilding exercises

10 min AMRAP

15 DB Bicep curls

15 DB Shoulder press (each arm)

15 DB Tricep extensions (overhead, single DB)