WOD @theprogrm - 18. September 2017

Warm Up

3 rounds of:

10 Active shoulder opener https://youtu.be/qpluff7S3uo

10 Scapula pulls

10 Dislocates with PVC pipe

Jerk warm up, 20/15kg

 

2 rounds of:

10 Strict press

10 BTN strict press

10 Push press

10 Push jerk

10 Split jerk

 

Strength / Skill work:

Push Press + Push Jerk + Split Jerk

1. Find your daily max in 1 push press + 2 push jerk + 2 split jerk

2. Drop to 90%  and do 1 lift every 30 second for 9 minutes. E.g. 0 sec: 1 push press, 30 sec: 1 push jerk, 60 sec 1 split jerk. You have to pause 3 sec in the receiving pos of the push and split jerk.

 

Workout:

4 min AMRAP:

8 Wallballs, 9/6, 10/9kg

4 BMU Scale = Pull ups / Ring row

 

Rest 2 minutes

 

4 min AMRAP:

20 DUs

4 strict HSPU Scale = Box HSPU

 

Accessory:

Strongman focus

4 rounds of:

15m Yolk carry*

15m Farmers carry

 

Work with a partner and alternate

 

*Substitute with two racks and a heavy barbell in backrack, walking from rack to rack