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WOD 01112021, Monday



Warm up

3-minutes any machine


Task 1: weightlifting

A. 2 Power snatch + 1 OHS

Every 90s x 6 Rounds

B. 2 snatch pull + Hang Squat snatch

Emom x 8 - Minutes

Task 2: Strength

A. Back squat

1 sets , 10 Reps

3 sets , 3 Reps

3 sets , 1 Rep


B. Walking lunges

4 sets , 12 reps


Task 3 : conditioning

For time

2 Rounds

400M

80 DUs

40 wall ball

20 pull up

Time cap : 15-minutes


Task 4 : Accessory

supersets x 3 sets

8/side single leg Deadlift

30 banded leg curl

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