WOD 03042022, Sunday
Warm up
3-minutes any machine (easy pace )
Barbell specific movement
Task 1: Weightlifting
A. Hang muscle snatch
3 sets , 3 Reps
B. Hang power snatch + Ohs
2 sets , 3 reps @ 30%
C. Hang squat snatch 75%
Go every 75s x 10 sets
Task 2: Gymnastics
A. Strict Deficit HSPU
5 sets , 3 reps
B. Kipping HSPU
12 rounds, every 30s
5 to 8 reps
C. Box assist Bar mu up
8 bar kip swing
3 Box Assist bar mu
X 5 Sets
D. Bar muscle
12 Rounds, Every 30s
1 to 3 reps
Option :
Kipping pull / kipping chest to bar pull-up
Emom for 10-minutes
1 to 2 reps
Bonus work :
Task 3: Accessory
A. Banded Hamstring Curls
3 sets , 30 reps
B. Bulgarian Split Squats
3 sets , 10/side
C. Chinese Plank
3 sets , 45s to 1-minutes
D. Floor Leg Raises
Accumulate 100 Reps
Task 4 : Endurance
For time
1.5 Run ( 3 lap )
150 DUS
3K Row
150 DUS
1.5 Run ( 3 lap )