WOD @theprogrm - 29. Oktober 2017

Warm Up:

Overhead squat warm up, 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause

10 OHS, one and a halves

 

Snatch warm up from the hang above the knee, 20/15kg:

2x5 Snatch  pulls

2x5 Muscle snatch

2x5 Power snatch

2x5 Snatch

 

Strength / Skill work:

Hang Snatch + Overhead Squat

1. Find your daily max in 1 hang snatch + 1 overhead squat

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

3. Drop down to 80% and do 2 more sets

4. Drop down to 79% and do 3 more sets

 

Workout:

For time:

27-24-21-18-15-12-9-6-3

DB snatch, 20/15kg

3-6-9-12-15-18-21-24-27

HSPU Scale = Push ups

 

Time cap = 16 minutes

 

Accessory:

Shoulder focus

3 rounds of:

10 KB Windmills each arm

10 DB Cuban rotations

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