WOD @theprogrm - 08. Juli 2017

Warm Up:

FS warm up, 20/15kg

10 FS, 3 sec pause in the bottom

10 FS, slow down, fast up

10 FS, one and a halves

 

Clean warm up from the hang, 40/35kg

2x5 Clean pulls

2x5 Muscle clean

2x5 Power clean

2x5 Clean

 

Strength / Skill work:

1. Hang Clean

1.1 Find your 2RM

1.2 Drop down to 90% and do 2 more sets

1.3 Drop down to 80% and do 3 more sets

1.4 Drop down to 70% and do 4 more sets

Workout:

3 rounds for time of:

20/15 cal Row

15 Power snatch, 60/40kg

15 BJ, 24/20in

 

Time cap = 12 minutes

 

Accessory (optional):

Core strength

9 min EMOM:

Min 1: 20 Side plank lateral raises left

Min 2: Max Hollow hold

Min 3: 20 Side plank lateral raises right