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Wednesday September 26th 2018

September 26, 2018

WOD Wednesday September 26th 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 
High hang clean+hang clean+jerk
(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.) 12 minute amrap
200m run
10 power cleans 135/93
15 box jump overs 24/20
(Scale as needed)

 

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

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