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WOD 050218

Wednesday May 2nd A.) mobility :60 couch stretch :60 pigeon stretch :60 super front rack B.) Warm up: 2x4  Oh squat therapy Pause at 1/4 squat, 1/2 squat, and full squat 1 round of: 3 Clean deadlift 3 Clean pulls 3 Clean High pulls 3 Muscle cleans 3 power cleans Then 1 round of 3 Snatch deadlift 3 Snatch pulls 3 Muscle snatch 3 power snatch 3 overhead squats 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.) 3 sets of: 500m row Rest 2 minutes between sets (Push yourself on these sets!) Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua



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