WOD @theprogrm - 24. August 2017

Warm Up:

1. OHS warm up, 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

2. Snatch warm up, 30/25kg

5 Snatch pulls

5 Muscle snatches

5 Power snatches with a 3 sec pause in the receiving position

5 Snatches

 

Strength / Skill work:

Snatch + Hang snatch

1. Find your daily max in 1 snatch + 2 hang snatch

2. Drop down to 60% and do one lift every 30 seconds for 6 minutes. Alternating between 1 snatch and 2 hang snatch.

 

 

Workout:

Buy in

800m Run

Then,

3 rounds for time

27 DUs Scale = 60 Single Unders

21 WB, 9/6kg, 10/9 ft

15 TTB Scale = Abmat sit ups

 

Time cap = 17 minutes

 

Accessory (optional):

TGU

Build to a heavy single each arm. Then drop down to around 60% and perform an unbroken set until failure each side.