WOD @theprogrm - 11. November 2017

Warm Up:

Clean warm up from the hang, 30/25kg 2x5 Clean pulls

2x5 Muscle cleans

2x5 Power clean

2x5 Deep power clean

 

Strength / Skill work:

Hang Power Clean

1. Find your daily 2RM

2. Drop down to 80% and do 5 more sets of 2

 

Workout:

For time: 21-15-9-15-21

Cal Row

KB swings, 32/24kg

Time cap = 12 minutes

 

Accessory:

Gymnastic strength

3x5-8 Top half pull ups 3x5-8 Bottom half ring dips

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