WOD @theprogrm - 08. November 2017

Warm Up:

20 Dislocates with PVC pipe 10 Active shoulder opener Then, with 20/15kg

5 Strict press

5 BTN strict press

5 Push press

5 BTN Push press

5 Push jerk

 

Strength / Skill work

Push Jerk

1. Find your 2RM

2. Drop down to 70% and do 30 push jerk with a 3 sec pause in the receiving position

 

Workout:

3 rounds for time:

12 FS, 60/40kg

6 strict HSPU Scale = Box HSPU 36 DUs

6 Strict pull ups Scale = Ring rows

Time cap = 10 minutes

 

Accessory:

Posterior chain focus

Accumulate 3 min Nordic hamstring hold (work with a partner)

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