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Bader Al alawi
- Apr 3
- 1 min read

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 )

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