WOD @theprogrm - 17. Dezember 2017

Warm Up:

Foot touch game, 3x1 minute with changing partners.

Then,

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a halves

 

Strength / Skill work:

Front Squat

1. Find your daily 2RM

2. Keep the weight and do 5 more sets of singles

 

Workout:

6 min AMRAP:

6 DB Squat cleans, 20/15kg

3 BMU Scale = Jumping BMU / C2B pull ups

 

Rest 3 minutes

 

6 min AMRAP:

12 DB Power cleans, 20/15kg

6 HSPU Scale = Push ups

 

Accessory:

Posterior chain focus

50 Hip thrusters with plate/KB

50 Banded hamstring curls

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