WOD @theprogrm - 28. November 2017

Warm Up:

10 Active shoulder opener, 3 sec hold at the top

10 Wall walks

Then,

10 BTN Strict press, push press, push jerk, split jerk at 20/15kg

Then,

OHS warm up, 20/15kg

2x5 OHS, slow down, fast up

2x5 OHS, three sec pause in the bottom

2x5 OHS, one and a halves

 

Strength / Skill work

Paused Overhead Squat (from rack)

1. Find your 2RM with a 2 sec pause in the bottom and top position

2. Drop down to 70% and do 20 reps but pause only 1 sec in the bottom and top

 

Workout:

7 min AMRAP:

5 SDLHP, 50/35kg

5 Strict HSPU Scale = Box HSPU

 

Accessory:

Midline / Obliques

50 Side lateral raises (25 each side) https://vimeo.com/170435375

50 Side bends with KB (standing)

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