WOD @theprogrm - 21. September 2017

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backward bear crawl

10 Dislocates with PVC pipe

10 BTN snatch grip strict press

 

Snatch warm up from hang above the knee, 20/15kg

2x5 Snatch pull

2x5 Power snatch

2x5 Deep power snatch

 

Strength / Skill work:

Hang Power Snatch with pause

1. Find your daily 1RM with a 3 sec pause in the receiving position  

2. Drop down to 50% and do as 20 hang power snatch with a 3 sec pause in the receiving position.

 

 

Workout:

21-15-9

OHS, 40/30kg Scale = FS

Pull ups Scale = Jumping pull ups

 

Time cap = 8 minutes

 

Accessory:

Rotational focus

30 alternating Windmills (alternate every 3)

30 Russian twists