WOD @theprogrm - 23. Oktober 2017

Warm Up:

5 rounds of:

10 Active Shoulder opener https://youtu.be/qpluff7S3uo

10 Hollow rocks

10 Arch rocks

  

Strength / Skill work:

1. Floor Press (heavy set 5 x 5)

1.1 5 x 3 same weight of 1 + max unbroken Push Ups between Sets

 

Workout:

7 rounds for time:

7 Hang power cleans

7 FS

7 STOH

 

Time cap = 10 minutes

 

3 min rest, then

 

4 min AMRAP of:

4 Power snatch

4 OHS

 

Weight: 40/35kg

 

Accessory (optional):

Strongman focus

5x20m heavy Yolk walk (place to racks 10m apart if you work with a barbell), alternate with

5x 20m heavy Farmers walk

Then,

5 min D-ball over shoulder

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