WOD @theprogrm - 04. Januar 2018

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

3x3 Clean pulls

3x3 Muscle cleans

3x3 Power cleans with a 3 sec pause in the receiving position

3x3 Cleans

*One set from each hang position


Strength / Skill work

High Hang Clean + Above the knee Hang Clean + Below the knee Hang Clean

1. Find your daily max in high hang clean + above the knee hang clean + below the knee hang clean

2. Choose your weakest lift and do a 10 min EMOM of 3 singles at 80% of the weight of 1



7 min AMRAP:

7 Power snatch, 40/35kg

14 TTB Scale = Knee to chest

28 DUs



Bodybuilding focus

50 Bicep curls

50 Skull crusher

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