WOD @theprogrm - 03. September 2017

Warm Up:

15m Forward bear crawl

15m Backward bear crawl

15m Inchworm

15m Forward crab walk

15m Backward crab walk

15m Inchworm

Then,

6 min AMRAP with empty bar:

5 FS

5 Strict press

5 Clean pulls from mid shin

5 Push press

5 Power clean from mid shin

5 Push jerks

 

Strength / Skill work:

Power Clean + Power Jerk

1. Find your daily max in 2 TnG power clean + 2 TnG push jerk

 

Workout:

“Double Grace”:

60 C&J, 60/45kg

 

Accessory (optional):

For quality:

50 Ring rows

50 Bent over row

 

Split as needed