WOD @theprogrm - 23. Dezember 2017

Warm Up:

Front squat warm up, 20/15kg

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a half

Clean warm up from hang, 40/35kg

5 Clean pulls

5 Muscle cleans

5 Power cleans with a 3 sec pause in the receiving position

5 Cleans

 

Strength / Skill work:

Hang Power Clean + Hang Clean

1. Find your daily max in 1 hang power clean + 1 hang clean

2. Keep the weight and alternate between 1 hang power clean and 1 hang clean every 30 sec for 5 minutes

 

Workout:

4 rounds for time:

10 WB, 9/6kg, 10/9in

10 Burpee pull ups Scale = Burpee ring rows

10 Ring dips Scale = Ring push ups

10 Biceps curls, 20/15kg

 

Time cap = 10 minutes

 

Accessory:

Midline strength

3x20 Hollow rocks

3x20 Arch rocks

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