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