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WOD 05112022, Saturday

WARMUP

Specific warmup will be given in class


Strength

A. Power clean + squat clean + jerk

Every 2-minutes x 5 Rounds


B. Front squat

3 sets , 5 Reps


Conditioning

Team of 2


For time

You go I go

10 Rounds ( each 5 Rounds )

18 DB snatch

15 Cal Row

12 T2B


Rest 2-minutes


For time

You go I go

6 Rounds ( each 3 Rounds )

60M Farmers carry

3 Rope climb


Time cap : 40-minutes


Extra work

Strength

Supersets x 3 Rounds

5 Bench press ( AHAP )

30 banded triceps extension


Supersets x 3 Rounds

12 DB chest Fly

12 DB Bent over lateral raise

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