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WOD Thursday August 24th 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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