WOD @theprogrm - 02. Dezember 2017

 

Warm Up:

Spend 5-10 minutes moving around with an empty bar, to warm up for the squat.

 

Strength / Skill work:

Front Squat

1. Find your daily 3RM

2. Every 30 seconds for 4 minutes do 1 rep at the weight of 1

 

Workout:

5 min AMRAP:

5 Power snatch, 50/35kg

20 DUs Scale = Single unders

 

3 min Rest

 

5 min AMRAP:

5 Power clean and jerk, 50/35kg

20 DUs Scale = Single unders

 

Accessory:

Lateral focus

3x10 Single leg KB DL

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