WOD Tuesday September 4th 2018

WOD Tuesday September 4th 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 snatchx2+snatch+2 ohs (Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, work on the hang snatches and snatches from the floor,work at a weight that allows you to work on technique, as always, TECHNIQUE dictates load!)

D.) Emom x 10 5 power snatch+5 overhead squats 95/63 12 box jump overs 24/20 (Scale reps as needed for snatches and box jumps as well as weight, if you don't yet have your overhead squats you will add 3 power snatches, 8 eomom)

E.) 4 sets of Bb upright row x12-15 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