WOD @theprogrm - 03. Oktober 2017

Warm Up

FS warm up, 20/15kg

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a halves

 

Clean warm up, 40/35kg

2x5 Clean pulls

2x5 Muscle clean

2x5 Power clean

2x5 Clean

 

Strength / Skill work:

Clean

1. Find your daily 3RM

2. Drop down to 90% and do 1 more set

3. Drop down to 80% and do 2 more sets

4. Drop down to 70% and do 3 more sets

 

Workout:

9 min AMRAP:

3 BMU Scale = Jumping BMU

6 Burpee box jump over, 24/20in

9 DB snatches, 20/15kg

 

Accessory:

50 Barbell hip thruster