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WOD Friday September 21st 2018

WOD Friday September 21st

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+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: 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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