WOD Friday August 10th 2018

August 10, 2018

WOD Friday August 10th 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

Clean+clean+hang clean+jerk (pick a weight you feel comfortable moving technically sound, around 70% and build off of that for 5 sets)

 

D.) Emom x12 minutes

4 power cleans 135/93+ 15 double unders

(Scale weight and reps as needed, sun 2:1 singles)

 

E.) Mobilize

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

Coach Joshua

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