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WOD 04042022, Monday


Warm up

3-minutes any machine


Task 1: weightlifting

Build up squat clean and jerk

10 rounds, go every 90s


Task 2: Strength

A. Back squat

12 sets , 2 reps @ 65%

Go every 75s


Task 3 : conditioning

For time

Amrap x 14-minutes

2 4 6 8 10 …etc

bar facing Burpees

Clean and jerk

After complete two full Rounds must preform 3 wall walk


Bonus work :

Task 4: Gymnastics

. T2B

6 sets , 4 reps (Strict knee to armpit + strict T2B = 1 rep )

Rest as you needed


. Core

3 Rounds

15M /side farmer carry

15 hollow rack


Task 5 : Accessory

A Poliquin Step-ups

3 sets , 8 reps


C. banded squat pull through

4 sets , 30 reps

D. Supersets x 3 Rounds

12 Lateral raises

12 Front raises

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