WOD @theprogrm - 04. November 2017

Warm Up:

27 Squats

FS warm up

3x10 FS, 3 sec pause in the bottom pos

3x10 FS, slow down, fast up

3x10 FS,  one and a halves


Clean warm up

2x3 Clean pulls

2x3 Muscle cleans

2x3 Power cleans

2x3 Clean


Strength / Skill work:


1. Find your 2RM

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



3 rounds for time:

30 DUs Scale = 50 Single Unders

10 Squat snatch, 60/40kg


Time cap = 8 min



Accumulate 3 minutes active hang on bar or rings


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