WOD @theprogrm - 09. Januar 2018

Warm Up:

FS warm up, 20/15kg

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a halves


Strength / Skill work

Front Squat

1. Find your daily 5RM

2. Keep the weight and do 5 more sets of 3


7 min AMRAP

3 C2B pull ups Scale = Jumping (C2B) pull ups

3 Hang Power Snatches, 50/35kg

6 C2B pull ups

6 Hang Power Snatches, 50/35kg

9 C2B pull ups

9 Hang Power Snatches, 50/35kg


*Continue in this fashion, adding 3 reps to each movement until the 7-minute window expires.




Build to a heavy single TGU each side.

Drop down and perform 20 total reps, alternating sides.

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