WOD @theprogrm - 13. Januar 2018

 

Warm Up:

Clean warm up, 30/25kg

2x5 Clean pull

2x5 Muscle clean

2x5 Power clean

2x5 Deep power clean

 

Strength / Skill work:

Power Clean

1. Find your daily 2RM (not TnG)

2. Drop down to 90% and do 2 more sets of 2

3. Drop down to 70% and do 3 more sets of 2 but pause 3 sec in the receiving position

 

Workout:

6 min AMRAP:

30 DU

15 TTB

 

Rest 3 minutes

 

6 min AMRAP:

15 KB swings, 32/24kg

8 Burpees

 

Accessory:

Lateral focus

40 Cossack squats

40 Plate jump overs

 

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