WOD @theprogrm - 18. Juli 2017

Warm Up:

3 rounds of:

200m Row

5 DL, 30/25kg

5 Snatch Pulls, 30/25kg

5 Power snatch, 30/25kg

 

Strength/Skill Work:

Deadlift

1. Find your daily 3RM

2. Drop down to 80% and do 10 more singles

 

Workout:

For time:

100/80cal AD *Substitute Row

EMOM 5 Power Snatch 50/35kg

 

Time cap = 14 minutes

 

Accessory (optional):

Midline Strength

3x20 Hollow rocks

3x20 Arch rocks

3x20 Turnovers (start in hollow hold and without touching the floor with your hands/feet, turn over to arch hold)