WOD @theprogrm - 04. Dezember 2017

Warm Up

Spend 3 minutes with the empty bar warming up. Ankles, hips, overhead,...

Then,

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

2x4 Snatch pulls

2x4 Muscle snatch

2x4 Power snatch with a 3 sec pause in the catch

2x4 Snatch with a 3 sec pause in the bottom position

 

Strength / Skill work:

Snatch + Overhead Squat

1. Find your daily max in 1 snatch + 2 OHS (prioritise quality over weight)

2. Drop to 90% and do 1 more set of 1+2

3. Drop down to 80% and do 2 more sets of 1+2

4. Drop down to 70% and do 3 more sets of 2+2

 

Workout:

3 rounds for time:

12 Ring dips Scale = Matador dips

24 Sit ups

12 DB Thruster, 20/15kg

24 Sit ups

 

Time cap = 12 minutes

 

Accessory:

3x6-8 Slow Bottom up KB press

3x6 DB Cuban rotations

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