WOD @theprogrm - 05. Januar 2018

Warm Up:

Hip flow

Then with 20/15kg,

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

 

Strength / Skill work:

Overhead Squat (from rack)

1. Find your daily 3RM

2. Drop down to 90% and do 1 more set of 3

3. Drop down to 80% and do 2 more sets of 3

 

Workout:

“Nick”

12 rounds for time:

10 DB Hang squat cleans, 20/15kg

6 HSPU (on DBs) Scale = Push ups

 

Time cap = 18 minutes

 

Accessory:

Rotational focus

30 Lying windshield wipers

30 Russian twists with WB

 

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