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WOD 04102021, Monday



Warm up

3-minutes any machine


Task 1: weightlifting

A. High hang snatch

3 sets , 3 reps ( 3 positions)

B. Hang squat snatch

Every 30s x 12 Rounds


C. Low hang squat snatch

Every 30s x 8 Rounds


Task 2: Strength

A. Back squat

8 sets , 4 Reps


Task 3 : conditioning

For time

Run 400M

21 one arm Alt. devil press

120 DUs

21 one arm Alt. devil press

Run 400M


Time cap : 12:minutes


Task 4 : Accessory

3 Rounds

40 banded Singles legs curl

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