WOD @theprogrm - 19. Dezember 2017

Warm Up:

10 BS

10 BTN Thruster

10 OHS

2x3 Snatch pulls

2x3 Muscle snatch

2z3 Power snatch

2x3 Deep power snatch

 

Strength / Skill work

Power Snatch

1. Find your daily 2RM

2. Drop down to 80% and do 2 more set of doubles

3. Drop down to 70%  do 3 more sets of doubles but pause 3 seconds in the receiving position

 

Workout:

21-15-9

DB Squat cleans

DB STOH

 

Weight: 20/15kg

 

Time cap = 5 minutes

 

Accessory:

Posterior chain strength

40 Empty bar good mornings

40 Slow single leg hip thrusts (each leg)

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