WOD @theprogrm - 17. 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

 

TnG Snatch warm up, 30/25kg

2x5 Tng Snatch pull

2x5 TnG Power snatch

2x5 TnG Snatch

 

Strength / Skill work:

Snatch

1. Find your daily 3RM in TnG snatch

2. Drop down to 90% and do 1 more set

3. Drop down to 80% and do 2 more sets

4: Drop down to 70% and do 3 more sets. Pause 3 seconds in the bottom position.

 

Workout:

4 rounds for time:

60 DUs Scale = 90 Single unders

15 Overhead Squats 45/30kg

3 SRMU Scale = 3 Ring to chest pull ups / 3 RMU transition on the floor https://youtu.be/wCrX2cK7fIQ

 

Accessory (optional):

Grip strength

3x max time plate hold.

Rest as needed in between.