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WOD 02102022,Sunday

Warm up :

Specific warmup will be given in class


Conditioning:

For time :

2 Rounds

30 DB snatch 22.5/15Kg

60 DUs

Time cap : 7-minutes


Strength

A. Hang power clean

3 sets , 3 reps @ 70%

2 sets , 2 reps @ 80%

2 sets , 1 reps @ 85%

Go every 2-minutes


B. Low hang clean pull @100

3 sets , 3 reps


Task 2: Gymnastics

A. Chest to bar pull up

Emom x 10-minutes

5 to 10 Reps ( choose rep ranges )


Rest 5-minutes


B. Kipping HSPU

Emom x 10-minutes

5 to 10 Reps ( choose rep ranges )


Task 3 : Core

Strict toes to bar

Amrap x 5-minutes


Bonus work  :

Endurance

( Assault Bike )

4 rounds

1:30 work

1:30 rest


Rest 3min


4 rounds

2min work

1min rest


Rest 3min


5min work

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