WOD @theprogrm - 10. Juli 2017

Warm Up:

3 rounds of

15m High knees

15m Bum kicks

10 Kipping swings

5 Push ups


Snatch warm up from the hang, 30/25kg

2x5 Snatch pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 Deep power snatch

2x5 Snatch


Strength/Skill Work:

Hang Snatch

1. Find your 2RM

2. Drop down to 70% and do 30 hang snatch with a 3 sec pause in the bottom position.



16 min AMRAP:

400m Run

20 TTB

10 HSPU Scale = Box HSPU / Seated DB press


Accessory (optional):

Rotational focus

3 rounds of:

10 KB Windmills each side

10 Russian Twists with KB