WOD @theprogrm - 28. Mai 2017

Warm Up:

Clean and Jerk warm up, 20/15kg:

2x 10 Front squat

2x 10 Strict press

2x 10 Power clean

2x 10 Push press

2x10 Squat clean

2x10 Power jerk

 

Strength / Skill work:

1. Babell cycling: Power Clean & Power Jerk

1.1 Do 3 sets of 12 reps: 50/35kg

1.2 Do 3 sets of 9 reps: 60/45kg

1.3. Do 3 sets of 6 reps: 70/55kg

1.4 Do 3 sets of 3 reps: 80/65kg

 

 

Workout:

24 min AMRAP:

6 HSPU

12 Squat clean, 60/40kg

18 TTB Scale = Abmat sit ups

24 Power Snatch, 60/40kg

48 DUs

24 SDHP, 60/40kg

18 Ring dips Scale = Ring push ups

12 Thruster, 60/40kg

6 Bar muscle ups Scale = Pull ups / Ring rows

 

Accessory (optional):

Bodybuilding exercises

Bicep curls with empty barbell: 3x max reps

Skull crusher with empty barbell: 3x max reps

Rest 1 minute between sets.