WOD @theprogrm - 09. Oktober 2017

Warm Up:

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push press

10 Push Jerk

10 BTN Push Jerk

10 Split jerk

 

Strength / Skill work

Split Jerk

1. Find your daily 2RM

2. Drop down to 70% and do 5 more sets of 2. Pause 3 sec in the receiving

position.

 

Workout:

For time:

42 WB, 9/6kg, 10/9ft

21 Back Squats

30 WB

15 Front Squats

18 WB

9 Overhead Squat

Weight: 80/60kg

Time cap: 15 minutes

 

Accessory:

Rotational focus

40 Rotational WB touches

40 Lying windshield wipers