WOD @theprogrm - 26. Juni 2017

Warm Up:

General Warm up

3 rounds of:

15m Forward run

15m Backward run

10 Kipping swings

10 DB Strict press

 

Power Clean warm up, 40/35kg

5 Clean pulls

5 Muscle cleans

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

 

Strength / Skill work:

1. Power Clean

1.1 Find your 2RM

1.2 Drop down to 70% and do 3 sets of 5 TnG power cleans

1.3 Drop down to 60% and do 3 sets of 7 TnG power cleans

1.4 Drop down to 50% and do 3 sets of 9 TnG power cleans

 

Workout:

4 rounds for time:

400m run

14 TTB Scale = Abmat sit ups

14 Push jerk, 60/40kg

 

Time cap = 16 min

 

Accessory (optional):

Chin ups: 2 x Max reps, 1 min rest in between sets

Dips on mantador/box: 2 x Max reps, 1 min rest in between sets

Bicep curls with bar: 2 x Max reps, 1 min rest in between sets

Push ups: 2 x Max reps, 1 min rest in between sets