WOD @theprogrm - 25. November 2017

Warm Up:

 

3 Rounds

30 JJ, 20 Air Squats, 10 Superman

 

BS Warm up, 20/15kg

10 BS, slow down - fast up

10 BS, 3 sec pause in the bottom pos

10 BS, one and a halves

 

Strength / Skill work:

Back Squat

1. Find your daily 3RM paused back squat

2. Keep the weight and do 3 more sets of 3 without pause

 

Workout:

6 rounds for time:

12 Box jumps, 24/20in

6 Power snatch, 50/40kg

3 BMU Scale = C2B pull ups

 

Time cap = 12 minutes

 

Accessory:

Lateral focus

3x10 Cossack squats 3x10 Single leg KB DL

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