WOD @theprogrm - 26. August 2017

Warm Up

3 rounds:

10 Burpees

30 sec Bar hang

10 Sit ups 

 

Strength / Skill work:

Strict press

1.Find your 5RM

2. Drop down to 90% and do 5x5

Push press

1. Find your 5RM

2. Drop down to 80% and do 30 reps with as few sets as possible. Every time you break perform 15 sit ups

 

Workout:

21-15-9

Cleans 60/40kg Scale = Front squats from rack

TTB Scale = Abmat sit ups

 

Time cap = 8 minutes

 

Accessory

Posterior chain strength

3 rounds for quality:

10 Good mornings with an empty bar

20 Arch rocks

10 Single leg hip thrusters (each side)