WOD @theprogrm - 18. Juni 2017

 

Warm Up:

3 rounds of

10 Air Squat

10 Push ups

10 Kipping swings

Then,

Overhead position warm up, 20/15kg

10 BTN Strict press*

10 BTN Push press*

10 BTN Push Jerk*

*Snatch grip

Snatch warm up from the hang, 40/35kg

5 Snatch pulls

5 Muscle snatch

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

5 Snatches

 

 

Strength / Skill work:

1. Hang Power Snatch

1.1 Find your 3RM

1.2 Drop down to 80% and do 30 hang power snatch with a 3 sec pause in the receiving position.

 

Workout:

15-12-9

Thruster, 40/35kg

Box jumps, 24/20in

*Time cap = 5 minutes

 

Rest 3 minutes, then

 

12-9-6

Power cleans, 40/35kg

HSPU Scale = Push ups

*Time cap = 5 minutes

 

Rest 3 minutes, then

 

9-6-3

Push press, 40/35kg

Strict Pull ups Scale = Ring rows

*Time cap = 3 minutes

 

 

Accessory (optional):

Shoulder stabilising exercises

DB Cuban rotations: 3x8-10

Single arm KB bottom up press: 3x6-8