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WOD Wednesday June 6th 2018

June 6, 2018

Wednesday June 6th 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+hang power Clean+high hang power Clean

(Start around 65-70% and build through 4 sets as technique allows, the high hang will largely dictate load)

 

D) 4 sets of:

Power snatch 1.1.1

(These should be reset from the floor each rep, start around 70% and build as technique allows)

 

E.) For time:

1000m row

(This should be an all out effort!)

 

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

Coach Joshua

 

 

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