WOD @theprogrm - 22. November 2017

Warm Up:

Split Jerk Warm up, 20/15kg

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push press

10 Push Jerk

10 BTN Push jerk

20x Split jerk drill https://youtu.be/HQQUEIr5m7A


Strength / Skill work:

Split Jerk (from rack)

1. Find your daily 3RM

2. Drop down to 80% and do 4 more sets of 2 with a 3 sec pause in the receiving position



All the Tabatas:

8x 20 sec on - 10 sec off (20 min total + 4 min rest)

Tabata BS, 45/30kg

Rest 1 minute

Tabata L-sit (hanging or on parallettes)

Rest 1 minute

Tabata Ring rows

Rest 1 minute

Tabata Wall facing HSH Rest 1 minute

Tabata Row



Midline stability 3x20 Hollow rocks 3x20 Arch rocks

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