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WOD Friday September 28th 2018

WOD Friday September 28th 2018

A.) Mobilty :60 seconds Couch Stretch :60 seconds OH band distraction 30x PVC dislocates Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions

B.) Warm up 500m row Then 3 rounds of 3 Snatch deadlifts 3 snatch pulls 3 snatch high pulls 3 muscle snatch 3 power snatch 3 ohs

C.) 5 sets of Snatchx2 +2 overhead squats (Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, stay with 3 snatches from the floor, and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)

D.) Against a 5 minute clock: 9-6-3 Power snatch 93/63 Burpees over the bar Then against a 6 minute clock: Run 800m Then against a 7 minute clock: Amrap 10 power snatch 75/53 20 walking lunges 30 double Unders (Once you complete the work under the given time domain test the remainder until the next piece begins)

E.) 3 sets of Anterior (Front) delt raises with a plate x15 reps superset with Lateral delt raises with plates or db x12-15 reps (Rest :60 seconds between sets)

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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