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WOD July 11th 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

3 rounds of:

3 Clean deadlift

3 Clean pulls

3 Clean High pulls

3 Muscle cleans

3 power cleans

C) 5 sets of Power clean+hang power clean+power clean+jerk

(Start around 65-70% and build through 5 sets, if you're not yet comfortable with Jerks stay with push press)

D.) "DT"

5 rounds for time of

12 deadlifts 155/113

9 hang power cleans 155/113

6 Push Jerks/push press

(Scale weights as needed, pick a weight you can move through with efficiency, should be challenging but doable, this is a very grip oriented workout, so a strategy is a must!

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

Coach Joshua


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


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