WOD @theprogrm - 19. Juli 2017

Warm Up:

2 rounds of :

30 Standing pose drill https://vimeo.com/181291071

20 Scapula pulls

 

Clean and Jerk warm up, 20/15kg

2x5 Strict press

2x5 Clean pull

2x5 Push press

2x5 Power clean

2x5 Push jerk

2x5 Clean

2x5 Split Jerk

 

Strength / Skill work

Clean and Jerk

1. Find your daily max in 1 clean + 2 split jerk

2. Drop down to 90% and do 3 more sets

 

Workout:

“Helen”

3 rounds for time:

400m Run

21 KB swings, 24/16kg

12 Pull ups Scale = Jumping pull ups

 

Time cap = 15 minutes

 

Accessory (optional):

Shoulder strength

3 rounds of:

6-8 DB Cuban rotations

6-8 KB Bottom up press (each side)

6-8 Windmills (each side)