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WOD Thursday May 17th 2018

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 Cleanx3

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

D) 4 sets of

Snatch+ hang snatch+3 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.)

For time:

1000m row

(This should be done at max effort!)

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

Coach Joshua.


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