WOD @theprogrm - 09. Dezember 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:

Hang Clean

1. Find your daily 2RM (only drop the bar after the 2nd rep)

2. Drop down to 60% and do 30 hang cleans for time. Every time you drop the bar perform 5 bar facing burpees.

 

Workout:

21-15-9

Box jumps overs, 24/20in

Pull ups Scale = Ring rows

 

Time cap = 5 minutes

 

Accessory:

Lateral focus

5 rounds of:

10 Cossack squats

20 Single leg side to side jumps

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