WOD @theprogrm - 15. Oktober 2017

Warm Up:

2x5 Clean pulls

2x5 Muscle clean

2x5 Power clean

2x5 Deep power clean

 

Strength / Skill work

Clean Pull + Power Clean

1. Find your daily 2RM. Do 1 clean pull + 1 power clean, drop the bar and go

again.

2. Keep the weight and do 1 clean pull + 1 power clean every minute on the

minute for 10 minutes.

 

Workout:

3 rounds for time:

9 DB Power clean

9 HSPU Scale = Box HSPU

6 DB Push press

6 Pull ups Scale = Ring rows

3 DB Hang squat cleans

3 BMU Scale = Jumping pull ups / BMU

Weight: 2x20/2x15kg

Time cap = 12 minutes

 

Accessory:

Posterior chain strength

50 Empty barbell Good mornings

50 Banded hamstring curls