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WOD Friday September 14th 2018

WOD Friday September 14th 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+hang clean+ Clean+Jerk (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 for75- 80% on your final set)

D.) For time: 12 power cleans 155/113 5 rope climbs 10 power cleans 4 rope climbs 8 power cleans 3 rope climbs 6 power cleans 2 rope climbs (Scale power clean weight as needed, sub plank climbs for rope climbs)

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


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