WOD @theprogrm - 06. November 2017

Warm Up:

OHS warm up 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom 10 OHS, one and a halves


TnG Snatch warm up, 30/25kg 2x3 TnG Snatch pulls

2x3 TnG Muscle snatch

2x3 TnG Power snatch

2x3 TnG Snatch


Strength / Skill work:

TnG Snatch

1. Find your 2RM

2. Drop down to 90% and do 2 more sets of 2 3. Drop down to 80% and do 2 more sets of 3 4. Drop down to 70% and do 2 more sets of 4





Muscle ups

Squat Snatches, 60/40kg



Burpee Pull ups Overhead squat or Power snatches, 60/40kg



Shoulder prehab

3x6-8 DB Cuban rotations 3x6-8 KB Bottom up presses

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