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WoD 041318


Friday April 13th A.) mobility :60 couch stretch

:60 pigeon stretch :60 super front rack B.) Warm up: 3x3 Oh squat therapy Pause at 1/4 squat, 1/2 squat, and full squat 2 rounds of 3 Clean deadlift 3 Clean pulls 3 Clean High pulls 3 Muscle cleans 3 power cleans Then 2 rounds 3 Snatch deadlifts 3 Snatch pulls 3 Snatch High pulls 3 Muscle snatch 3 power snatch C) 4 sets of Clean+hang Clean+Clean (Start around 65-70% and build through 4 sets) D) 4 sets of Snatch+snatch+2 overhead squats (Pick a starting weight that allows you to move with good technique, if you don't have overhead squats work on snatch triples.) E.) 5 minute cool down row/mobilize Have fun, work hard, work smart, get strong, and#Trusttheprogram Coach Joshua

— at Crossfit Stronger Than Yesterday.


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