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WOD Wednesday June 6th 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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