WOD @theprogrm - 05. Oktober 2017

Warm Up:

5 min foot touch game

Then,

Snatch Warm Up, 30/25kg

2x5 Snatch pulls

2x5 Muscle snatch

2x5 Power snatch with 3 sec pause in the receiving pos

2x5 Deep power snatch with 3 sec pause in the receiving pos

 

Strength / Skill work

Power Snatch

1. Find your daily 1RM

2. Drop down to 70% and do 20 reps. Pause 3 sec in the receiving position.

You’ve to bring the bar down controlled and reset at the bottom each time.

 

Workout:

"Jackie"

For time:

1000m Row

50 Thruster, 20/15kg

30 Pull ups

Time cap: 15 minutes

 

Accessory:

Rotational focus

30 Rotational WB throws, kneeling

30 Lying Windshield wipers