WOD @theprogrm - 23. September 2017

Warm Up

3 rounds of:

15m Forward bear crawl

115m Backward bear crawl

5 Push ups

10 Squat jumps

Clean warm up, 30/25kg

2x5 Clean pulls

2x5 Muscle cleans

2x5 Power cleans

2x5 Cleans

 

Strength / Skill work:

Power Clean + Hang Clean

1. Find your daily max in 1 power clean + 1 hang clean

2. Drop down to 90% and do 10 more singles of your weakest lift

 

Workout:

14 min AMRAP:

4 Thruster

8 Box Jump Over, 24/20in

4 STOH

8 Box Jump Over, 24/20in

 

Weight: 60/45kg

 

Accessory (optional):

Grip strength

Accumulate 3 min heavy KB hold