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WOD 04072022, Monday

Updated: Jul 4

Warm up

3-minutes any machine


Task 1: weightlifting

A. Power clean + push press @ 55% from clean and jerk

5 sets , 2+ 2 reps


B. Power Cluster

4 sets , 2+ 2 reps 55% from clean and jerk

2 sets , 2 + 2 reps 60% from clean and jerk


Task 2: Strength

A. Pause Front squat

3 reps @ 50%

3 reps @ 55%.

3 reps @ 60%.

3 reps @ 65%.


Task 3 : conditioning

3 Rounds

21 shuttle Run ( 10M Segment)

15 pull up

9 1 x DB Devil press

Rest 2-minutes between Rounds

Time cap : 15-minutes


Bonus work  :

Task 4: Gymnastics

Emom x 12-Minutes

1: 3 Seated Rope pull up

2: 3 to 5 Dead-stop Strict HSPU


Task 5 : Accessory

Deficit Romanian Deadlift @30% from Deadlift

3 sets , 10 reps


Wide stance Good morning

3 sets , 10 reps

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