WOD Saturday October 6th 2018

October 6, 2018

WOD Saturday October 6th 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 2 rounds of
3 Snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 power snatch
3 ohs


C.) 5 sets of 
Power snatch 1.1.1
(Choose a weight that allows you to efficiently move and work at a weight that allows you to work on technique, (TECHNIQUE dictates load!)


D.) 4 rounds for time:
15power snatches 75/53
15 sumo deadlift high pull
15 weighted sit-ups 25/15
(Scale as needed)

E.) cool down row/mobilize 
Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua

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