WOD @theprogrm - 01. Juni 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. Snatch

1.1 Find your daily 3RM TnG snatch

1.2 Drop down to 80% and do 10x3 TnG snatch for quality.

 

Workout:

30 min AMRAP

10 Front rack walking lunges

3 Rope climbs Scale = 9 Strict pull ups

10 Thruster

9 TTB Scale = Abmat sit ups

10 Power cleans

12 HSPU Scale = Push ups

 

Weight: 40/35kg

 

Accessory (optional):

Posterior chain strength

50 Banded good mornings

40 Single leg banded hamstring curls