WOD @theprogrm - 18. November 2017

Warm Up:

 

750m Row*

*Increase s/m every 150m: 20/22/24/26/28

 

Clean warm up, 30/25kg

2x5 Clean pulls

2x5 Muscle cleans

2x5 Power clean

2x5 Deep power clean

 

Strength / Skill work: Power Clean

1. Find your daily 2RM

Power Clean Cycling*

1. 1x12 at 50/35kg

2. 2x9 at 60/45kg

3. 2x6 at 70/55kg

*Scale the weight as needed to perform the sets unbroken

 

Workout:

16 minutes AMRAP:

16 cal Row

16 Stationary lunges with 1x24/16kg KB in front rack

8 Turkish get-ups, 24/16kg

 

Accessory:

Midline Strength

50 Side lateral raise (each side) https://vimeo.com/170435375

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