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WOD 05092022, Monday


Warm up

Specific warmup will be given in class


Task 1: weightlifting

A. Paused Power Snatch +

Overhead Squat 30%

3 sets  2 + 2 reps


B. Hang Power Snatch

3 sets , 3 Reps @ 75%


Task 2: Strength

A. Back Squat

5 sets , 2 reps 85% to 90%


Task 3 : conditioning

Every 4-min x 3 Rounds

25 DB Snatch

25 Box jump


Bonus work  :

Extra Conditioning


For time

400M Run

30 clean 135/95lb

400M Run

Time cap : 8-minutes


Task 5 : Accessory

A. Banded leg curl

3 sets , 40 reps


B. Glute bridge with DB

3 sets , 20 reps ( 1s pause at top position)

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