WOD @theprogrm - 29. Juli 2017

Warm Up:

3 rounds of:

10 Kipping swings

10 Air squats

5 Push ups

Power Clean warm up, 40/35kg

2x5 Clean pull

2x5 Power clean

2x5 Deep Power Clean

 

Strength / Skill work:

Power Clean

1. Find your daily 3RM in TnG power clean

2. Drop down to 80% and do 3 more sets with a 3 sec pause in the receiving position

 

Power Clean Cycling

1. 3 sets of 12 TnG power clean at 40/35kg

2. 3 sets of 8 TnG power clean at 50/45kg

3. 3 sets of 4 TnG power clean at 60/50kg

 

Workout:

20 min AMRAP:

10 Power Snatch

10 Pull ups Scale = Ring rows

10 Thruster

10 TTB Scale = Abmat Sit ups

 

Weight: 50/35kg

 

Accessory (optional):

Bodybuilding exercises:

5 x AMRAP of:

DB Bicep Hammer curls

Single DB Overhead Triceps extension

Rest 1 minute