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WOD Monday August 27th 2018

Monday August 27th 2018 A.) mobility :60 seconds couch stretch :60 seconds super front rack :60 second hip floss

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 3 push press 3 Jerks

C.) 5 sets of Clean+clean+2 Jerks (Reset from the floor between Cleans, pick a weight you feel comfortable moving technically sound, and build off of that for 5 sets, if you don't have your Jerks down yet stay with push press, if proficient with the movement aim for 80% on your final set)

D.) For time: 50 double unders Then 21-15-9 Power cleans 135/93 Pull-ups/ring rows Then 50 double unders (Scale power clean weight as needed, should be a moderate weight, sub 2:1 singles for dubs)

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


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