WOD @theprogrm - 25. September 2017


Warm Up: 
27 Squats
Then, 

3 rounds of:
10 Kipping swings
5 Strict press
5 Front squat
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 Deep power snatch with a 3 sec pause in the receiving position

Strength/Skill work:
Power Snatch + Hang Power Snatch
1. Find your daily max in 1 power snatch + 1 hang power snatch
2. Drop down to 90% and do 1 more set
3. Drop down to 80% and do 2 more sets. Pause 3 sec in the receiving position.

Workout:
“Fran”
21-15-9
Thruster, 43/30kg
Pull ups Scale = Jumping pull ups

Time cap = 10 minutes


Accessory:
Rotational focus
50 Rotationals WB touches