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WOD Friday June 1st

June 1, 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

Snatchx3+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 400m sprints

(Rest 2 minutes between sets)

 

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

Coach Joshua

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