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WOD 03012022, Monday



Warm up

3-minutes any machine


Task 1: weightlifting

A. Squat clean + hang squat clean

Every 75, 10 Rounds


B. Front squat + Jerk

Every 90s x 8 Rounds


Task 2: Strength

A. Back Squat

4 sets , 8 reps @ 70%

B. Bulgarian split squat

3 sets , 6 reps /side


Task 3 : conditioning

For time

Cash in

120 DUs

400M Run


Then

10 8 6 4 2

Wall walk

Bar mu


Time cap : 15-Minutes


Task 4 : Accessory

A. supersets x 3 sets

20 Banded T

30 banded triceps push down


B. Kettlebell OH walking

3 sets , 15/side

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