WOD Thursday August 24th 2018

August 23, 2018

WOD Thursday August 24th 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.) 5 sets of 
Hang snatch x4+2 overhead squats 
(Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, stay with 4 snatches from the Hang position or the floor, and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)


D.) For time:
Row 1000m
30 power snatches 115/73
50 medball cleans 20/14
(Scale snatch weight as needed, should be a moderate weight)


E.) 3 sets of 

Anterior (Front) delt raises with a plate x15 reps
superset with
Lateral delt raises with plates or db x12-15 reps 
(Rest :60 seconds between sets)


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

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