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WOD Tuesday October 3rd 2018

WOD Wednesday October 3rd 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 Hang clean x3+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.) 14 minute emom Odd: 5 power cleans 115/73+ 7 burpees Even: 5 power cleans+ 40m shuttle sprint

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


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