WOD @theprogrm - 14. September 2017

 Warm Up:

3 rounds of:

15m Forward lunges

15m Backward lunges

15m Side lunges right leg first

15m Side lunges left leg first

Then,

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

Then,

Snatch warm up, 30/25kg

2x3 Snatch pulls

2x3 Muscle snatch

2x3 Power snatch with a 3 sec pause in the receiving position

2x3 Snatch with a 3 sec pause in the bottom

 

Strength/Skill work:

Klokov Snatch

1. Find your daily 1RM in Klokov snatch (5 sec pause above the knee)

2. Drop to 90% and do 5 more sets of 1 Klokov snatch

3. Keep the weight at 90% and do 5 more sets of 1 normal snatch

 

 

Workout:

3 rounds for time:

400m Run

14 KB swings, 24/16kg

7 Ring Muscle-ups Scale = RMU transition on the floor https://youtu.be/yiz7KuMMCG0

 

Time cap = 16 minutes

 

Accessory (optional):

Bodybuilding exercises

3x 12-15 Bicep curls with DB

3x12-15 Single arm triceps extensions with DB