WOD @theprogrm - 04. Juli 2017

Warm Up:

5 minutes of rowing

Min 1+2: Technique practice

Min 3: Row at SR 20

Min 4: Row at SR 24

Min 5: Row at SR 28

 

Snatch warm up, 30/25kg

2x5 Snatch pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 Deep power snatch

 

Strength / Skill work

1. Power Snatch

1.1 Find your 3RM TnG power snatch


Workout:

For time:

2km Row

 

Accessory (optional):

Strongman focus

5 minutes of:

Yoke / Heavy barbell carry