WOD @theprogrm - 27. Mai 2017

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, 30/25kg

5 Snatch pulls

5 Muscle snatches

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

5 Snatches

 

Strength / Skill work

1. Hang Snatch

1.1 Find your 2RM

1.2 Drop down to 80% and do 30 hang snatch with a 3 second pause in the bottom and in the top position.

 

Workout:

20 min EMOM

Min 1: 5 Squat snatch, 80% of the 1RM

Min 2: Max cal Row

Min 3: 5 Squat cleans, 80% of the 1RM

Min 4: Max cal Row

Min 5: Rest

 

Accessory (optional):

Strongman focus:

5 minutes of:

Heavy farmers walk.

Every time you put the weight down perform 10 hollow rocks.