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Wednesday September 26th 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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