WOD @theprogrm - 08. Dezember 2017

Warm Up:

50 Alternating single leg skips

Then, with 20/15kg

10 FS

10 Strict press

10 BS

10 Push press

10 Thruster

Then, with 30/25kg

5 Clean pulls

5 Muscle clean

5 Power clean

5 Hang clean

Then,

5 Snatch pulls

5 Muscle snatch

5 Power snatch

5 Hang snatch

 

Workout:

In teams of 2 - split as you like

A)

50 WB, 9/6kg, 10/9ft

25 FS, 50/35kg

50 WB, 9/6kg, 10/9ft

25 BS, 50/35kg

50 WB, 9/6kg, 10/9ft

25 Thruster, 50/35kg

Then:

B)

50 KB swings, 32/24kg

25 Power snatch, 50/35kg

50 KB swings, 32/24kg

25 Power clean, 50/35kg

50 KB swings, 32/24kg

25 STOH, 50/35kg

Then:

C)

100 DUs

25 Hang cleans, 50/35kg

100 DUs

25 Hang snatch, 50/35kg

100 DUs

25 Cluster, 50/35kg

 

Time cap = 40 minutes

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