WOD @theprogrm - 26. Oktober 2017

Warm Up:

Clean Warm Up, 30/25kg

2x5 Clean  pulls

2x5 Muscle clean

2x5 Power clean

2x5 Deep power clean


Strength / Skill work

Power Clean + Hang Power Clean

1. Find your daily max in 1 power clean + 1 hang power clean

2. Drop down to 80% and do a 10  min EMOM of 1 power clean and 1hang power clean each minute. Pause 3 sec in the receiving position.




Power clean



Weight 60/40kg


Time cap = 10 minutes



Bodybuilding exercises

3x max rep DB Hammer curls

2x max Chin ups

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