WOD Friday August 3rd 2018

August 3, 2018

WOD Friday August 3rd 2018

A.) mobility
:60 seconds couch stretch
:60 seconds super front rack
:60 seconds pry squat

 

B.) Warmup: 500m row 
Then:
3 rounds with the empty barbell of:
3 Clean deadlifts
3 Clean pulls
3 Clean High pulls
3 Muscle Clean
3 power Clean
3 squat Clean

 

C.) 5 sets of 
Cleanx2+jerkx2
(Reset from the floor after the first hang Clean, pick a weight you feel comfortable moving technically sound, and build off of that for 5 sets)

 

D.) 15-10-5
Push press 155/113
Front squat 155/113
After each set run 400m (3 total) 
(These weights should be challenging for you, it's not a ton of reps so choose something that's tough but you can still move with good form)

 

E.) Mobilize 
Have fun, work hard, work smart, push yourself, get strong, and #Trusttheprogram
Coach Joshua

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