WOD @theprogrm - 30. Oktober 2017

Warm Up:

OHS squat warm up, 20/15kg

10 OHS, 3 sec pause in the bottom

10 OHS slow down, fast up

10 OHS one and a halves

 

Snatch warm up from high hang, 20/15kg

2x5 Snatch pull

2x5 Muscle snatch

2x5 Power snatch with a 3 sec pause in the receiving pos.

2x5 Snatch with a 3 sec pause in the bottom  pos.

 

Strength / Skill work:

High Hang Snatch

1. Find your daily max in high hang snatch

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

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

4. Drop down to 70% and do 3 more sets with a 3 sec pause in the bottom position

 

Workout:

5 rounds for time:

250/200m Row

10 Burpees over rower

10 TTB Scale = Knee to chest

 

Time cap = 13 minutes

 

Accessory:

2 rounds for quality:

20m Double Overhead walk

20 Double KB swings

20m Front rack walk

20 Altern. KB snatches

20m Farmers walk

20 Single arm OHS

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