WOD @theprogrm - 16. September 2017

Warm Up:

5 minutes “The floor is lava”

https://instagram.com/p/BYOCmYIDPH0/

Then,

Push Jerk Warm Up 20/15kg

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push press

10 Push jerk

10 BTN Push jerk

 

Strength / Skill work:

Push Jerk

1. Build up to a heavy set of 3

2. Do 4 more sets at the same weight.

 

Workout:

For time:

21-15-9

Deadlift, 100/70kg

KB Box step over, 2x16/12kg

 

Time cap = 8 minutes

 

Accessory (optional):

Hip mobilising

2 rounds of:

1 min Hip flexor stretch (each side)

2 min Glute stretch (each side)