WOD @theprogrm - 04. Juni 2017

Warm Up:

3 rounds:

10 Good mornings, 30/25kg

10 Clean and Jerk

10 Power snatch

 

Strength / Skill work

1. Deadlift

1.1 Build up to a heavy set of 3 TnG deadlifts.

1.2 Drop down to 90% and do 2 TnG deadlift EMOM for 10 minutes. After each set of 2 TnG deadlifts perform 10 push ups.

 

Workout:

1. 1000m Row

Rest 5 minutes

 

2. Grace

30 Clean & Jerk 60/45kg

Rest 5 minutes.

 

3. 500m Row

Rest 5 minutes

 

4 Isabel

30 Snatch 60/45kg

 

Accessory (optional):

Unilateral focus

3x15m Single arm DB OH walking lunges left

3x15m Single arm DB OH walking lunges right