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WOD 01082022, Monday


Warm up

Specific warmup will be given in class


Task 1: weightlifting

A. Pause Power snatch + pause squat Snatch @ 20 to 30% ( work on technique)

5 sets  1 + 1 rep


B. Squat snatch

2 reps @ 80 to 85%

1 rep @ 90%

Go every 4-minutes

3 X  Rounds


Task 2: Strength

A. Front Squat

Build up 2 RM

In 15-minutes


Task 3 : conditioning

A. For time

27 21 15 9

Wall ball  ( unbroken)

HR push up

300M Run between Rounds


Time cap : 15-minutes


Bonus work  :


Extra Conditioning

5 Rounds Rest 1:1 Between Round

35 DUs

12 Thruster 95/65lb

9 OHS 95/65lb

6 Bar Mu


OR


5 Rounds Rest 1:1 Between Round

35 DUs

9 Thruster 95/65lb

6 OHS 95/65lb

3 Bar Mu / strict pull up


Task 5 : Accessory

A. Incline Bench press

4 sets , 8 reps


B.  Barbell Triceps Extensions

10 sets , 10 reps


C. Supersets x 3 Rounds

30 Hip extension

50 banded leg curl

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