WOD @theprogrm - 01. Juli 2017

Warm Up:

OHS warm up, 20/15kg

10 OHS, 3 sec pause in the bottom

10 OHS, slow down, fast up

10 OHS, one and a halves


Snatch warm up, 30/25kg

2x5 Snatch pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 Snatch


Strength / Skill work:

1. Snatch (not TnG)

1.1 Find your 2RM

1.2 Drop down to 70% and do 30 snatches with a 3 sec pause in the bottom position



5 rounds for max reps of:

1 minute of KB swings, 32/24kg

1 minute of WB shots, 9/6kg, 10/9ft

1 minute of cal Row

Rest 1 minute


Accessory (optional):

Straight arm strength

9 min EMOM:

Min 1: 30 sec Wall facing HSH

Min 2: 15m KB OH Walk left

Min 3: 15m KB OH Walk right