WOD @theprogrm - 31. August 2017

Warm Up:

1 mile Run

Then, with an empty barbell

10 Strict press

10 FS

10 Push press

10 Power clean

10 Push jerk

10 Split jerk

 

Strength / Skill work:

Split Jerk

1. Find your 3RM

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

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

4. Drop down to 70% and do 3 more sets with a 3 sec pause in the receiving position.

 

Workout:

21-15-9

OHS, 45/30kg

SDLHP, 45/30kg

 

Rest 5 minutes

 

21-15-9

FS, 45/30kg

Push press, 45/30kg

 

Time cap for each workout = 7 minutes

 

Accessory (optional):

Bodybuilding exercises

3 rounds of:

3-6 Strict chin ups directly into max reps bicep curls with barbell

Rest 2 minutes between rounds.