WOD @theprogrm - 16. Januar 2018

 

Warm Up:

OHS warm up 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

Then,

Snatch warm up, 30/25kg

2x3 Snatch pulls

2x3 Muscle snatch

2x3 Power snatch

2x3 Snatch

 

Strength / Skill work

Power Snatch + Hang Snatch

1. Find your daily max in 1 power snatch + 1 hang snatch

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

3. Drop down to 70% and do 3 more sets of 2+2

 

Workout:

“Ring Dip Diane”

21-15-9

DL, 100/70kg

Ring dips Scale = Ring push ups

 

Time cap = 8 minutes

 

Accessory:

Stretch - 2 min each side

Hamstrings

Triceps

Chest

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