WOD Thursday August 30th 2018

August 30, 2018

WOD Thursday August 30th 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 
Snatch+snatch+hang snatch+OhS 
(Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, stay with the first 3 snatches snatches from the floor and Hang position , and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)


D.) Emom x12
Odd: 200m row
Even: 5 power snatch+3 overhead squats 95/63
(Scale snatch weight as needed, if you don't have overhead squats yet, add one power snatch on the minute, 6 reps)


E.) 4 sets of 
Trap raises with plates x12-15 reps
superset with
Anterior 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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