WOD Friday September 21st 2018

September 21, 2018

WOD Friday September 21st 


A.) mobility
:60 seconds couch stretch
:60 seconds super front rack
:60 second hip floss


B.) Warmup:
500m row 
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 
(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:
20 pull-ups
15 power cleans 155/113
15 pull-ups
12 power cleans 
10 pull-ups 
9 power cleans 
5 pull-ups
6 power cleans 
(Scale pull-ups and power clean weight as needed)


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

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