WOD @theprogrm - 20. Juli 2017

Warm Up:

OHS warm up, 20/15kg

10 OHS, 3 sec pause in the bottom

10 OHS, slow down, fast up

10 OHS, one and a halves

 

Snatch warm up from the hang, 40/35kg

2x5 Snatch pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 Hang snatch

 

Strength / Skill work:

Hang Power Snatch + Hang Snatch  + Overhead Squat

1. Find your daily max in 1 hang power snatch + 1 hang snatch + 1 overhead squat

2. 9 min EMOM at the heaviest of 1.

Min 1: 1 Hang power snatch

Min 2: 2 Hang snatch

Min 3: 3 Overhead squat (you can power snatch the bar up or power clean & jerk)

 

Workout:

21-15-9

Thruster, 40/30kg

TTB Scale = Abmat sit ups

Box jumps, 24/20in

 

Time cap = 12 min

 

Accessory (optional):

Overhead mobility

Accumulate 3 min passive bar hang

Pec stretch, 1 min each side