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WOD Friday May 25th 2018

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+hang Clean

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

D) 4 sets of

2 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.)

E.) 2 sets of :60 second assault bike+400m run (these should be max effort)

Rest 3 minutes between sets

Work hard, have fun, work smart, get strong, and #Trusttheprogram

Coach Joshua


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


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