WOD @theprogrm - 23. 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

 

Then,

Snatch warm up, 30/25kg

2x3 TnG Snatch pulls

2x3 TnG Muscle snatch

2x3 TnG Power snatch

2x3 TnG Snatch

 

Strength / Skill work:

Power Snatch + Snatch

1. Find your daily max in 1 power snatch + 1 snatch

2. Drop down to 80% and find your daily max in 1 snatch pull + 1 snatch 3. Drop down to 90% and do 1 snatch every 30 sec for 5 min

 

Workout:

21-15-9

STOH, 60/40kg

Strict chin ups Scale = Supinated ring rows

 

Time cap = 11 minutes

 

Accessory:

Midline Strength

Accumulate 2 min L-sit hold on parallettes

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