WOD @theprogrm - 30. Mai 2017

Warm Up:

Clean and Jerk warm up, 20/15kg

2x5 Front squat

2x5 Strict press

2x5 Clean pulls

2x5 Strict press from behind the neck

2x5 Power clean

2x5 Push press

2x5 Squat clean

2x5 Split jerk

 

Strength / Skill work:

1. Hang Clean + Front Squat + Split Jerk

1.1 Find your daily max in 1 hang clean + 1 front squat + 1 split jerk

1.2 Drop down to 90% and do 3 sets of 1 hang clean + 1 front squat + 2 split jerk

1.2 Drop down to 80% and do 3 sets of 1 hang clean + 2 front squat + 2 split jerk

 

Workout:

5 rounds for time

400m Run Substitute Row

7 Pull ups

21 Wallballs, 9/6kg, 10/9 ft

 

Time cap = 15 minutes.

 

Accessory (optional):

Grip strength

10 x 20 sec on - 20 sec off

Rope/ring/bar hang