WOD @theprogrm - 13. Dezember 2017

Warm Up:

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


Snatch warm up from hang, 30/25kg

2x3 Snatch pulls

2x3 Muscle snatch

2x3 Power snatch

2x3 Snatch


Strength / Skill work:

Hang Power Snatch + Hang Snatch*

1. Find your daily max in the complex

2. Drop down to 70% and do 10 more reps but pause 3 seconds in the receiving position of the hang power snatch and 3 seconds in the bottom of the snatch.


*Scale: Daily 2RM hang power snatch for beginners.



SDHP, 50/35kg

Pull ups Scale = Ring rows


Time cap = 12 minutes



Rotational Focus

50 Lying windshield wipers


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