WOD @theprogrm - 27. November 2017

 

Warm Up

FS warm up 20/15kg

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a halves

Then,

Clean warm up from hang, 30/25kg

2x3 Clean pulls

2x3 Muscle cleans

2x3 Power cleans

2x3 Cleans

 

Strength / Skill work:

Power Clean + Hang Power Clean + Split Jerk

1. Find your daily max in 1 power clean + 1 hang power clean + 1 split jerk

2. Drop down to 80% and do and do 10 more reps of the complex. Pause 3 sec in the receiving position of each lift.

 

Clean Pull (optional)

5x3 Clean pulls at 90% of your current 1RM clean

 

Workout:

42-30-18

KB swings, 32/24kg

21-15-9

Box Jumps, 24/20in

 

Time cap = 12 minutes

 

Accessory:

Midline Strength

Accumulate 2 min L-sit hold on parallettes

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