Monday August 6th 2018

August 6, 2018

Monday August 6th 2018
A.) Mobilty
:60 seconds Couch Stretch
:60 seconds OH band distraction
30x PVC dislocates
Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions

 

B.) Warm up
500m row
Then 3 rounds of
3 Snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 power snatch
3 ohs

 

C.) Warm up to your working weight, Then 5 sets of:
Hang Snatchx2+Snatch+2 OHS 
(Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, stay with 3 hang snatches, and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)

 

D.) Crossfit Games Bi-couplet #2
21-15-9
Power snatch 85/53
Chest 2 bar pull-ups 
(Scale snatch weight as needed, scale c2b pull-ups to pullups(killing or banded), or ring rows)

 

E.) 4 sets of 
Anterior (Front) delt raises with a plate x15 reps
superset with
BB upright row (add weight if bb is light)x15 reps
(Rest :60 seconds between sets)

 

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

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