WOD Thursday May 10th 2018

May 10, 2018

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 Power clean 1.1.1.1
(Start around 65-70% and build through 4 sets)

D) 4 sets of
Snatch+hang 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.) 3 sets of :90 second max calories on the assault bike
(Rest 2 minutes between sets)

Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua 

 

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