WOD @theprogrm - 29. Dezember 2017

Warm Up:

With an empty barbell:

10 BS

10 BTN Strict press

10 FS

10 Strict Press

Then, with 30/25kg

2x5 Clean pull

2x5 Muscle clean

2x5 Power clean

10 Push press

10 BTN Push press

 

Strength / Skill work:

Bear complex (Power Clean + FS + Push Press + BS + BTN Push Press)

1. Build up to a daily max

 

Workout:

“Jennifer”

26 min AMRAP of:

10 Pull ups

15 KB swings, 24/16 kg

20 BJ, 24/20in

 

Accessory:

Midline strength

Accumulate 2 min of:

Hollow hold

Arch hold

Side plank L/R

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