WOD @theprogrm - 13. August 2017

Warm Up:

OHS warm up, 20/15kg

10 OHS, 3 sec pause in the bottom position

10 OHS, slow down - fast up

10 OHS, one and a halves

 

Snatch warm up from the hang, 30/25kg

2x5 Snatch pull

2x5 Power snatch

2x5 Deep power snatch

2x5 Hang Snatch

 

Strength / Skill work:

Hang Snatch + Overhead Squat

1. Find your daily max in 1 hang snatch + 1 OHS

2. Drop down to 80% and do 2 more set of 1 hang snatch + 2 overhead squat

3. Drop down to 70% and do 2 more sets of 1 HS + 3 OHS. You’ve to pause 3 sec in the bottom position of the hang snatch.

 

Workout:

For time:

27-21-15-9 reps for time of:

Squat cleans, 45/30kg

Ring dips Scale = Ring push ups

 

Time cap = 14 minutes

 

*Courtesy of CrossFit.com

 

Accessory (optional):

Grip strength

Accumulate 3 minutes rope hang