WOD 02012022, Monday

Warm up

Specific warmup will be given in class

Strength

A. Snatch + hang snatch

8 sets , 1 + 1 rep

Every 90s

B. Back squat

2 sets , 8 Reps @70%

Conditioning

For time :

21 T2B

21 Deadlift

50 DUs

15 T2B

15 hang clean

50 DUs

9 T2B

9 STOH

50 DUs

Weight: male 115lb , Female 65lb

Time cap 10:00

Conditioning :

Emom x 12-minutes

1: 10M HSW

2: 16 KB swing ( heavy )

3: 30s Dead hang.

Accessory

Single leg deadlift

3 sets , 8 reps / side

Hip thrust ( heavy )

3 sets , 5 reps

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