WOD @theprogrm - 19. Oktober 2017

Warm Up:

From the hang above the knee, 20/15kg:

2x5 Snatch  pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 Deep power snatch

 

Strength / Skill work

Hang Power Snatch

1. Find your daily 2RM

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

3. Drop down to 80% and do 2 more sets of 2. Pause 3 sec in the receiving position.

 

Workout:

5 rounds for time:

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

11 TTB

22 KB swings, 24/16kg

11 Pull ups Scale = Ring rows

 

Time cap = 22 minutes

 

Accessory:

Bodybuilding exercises

40 Empty barbell Bicep curls

40 Empty barbell Skull crushers

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