WOD 06032022, Sunday

Warm up

3-minutes any machine (easy pace )

Barbell specific movement

Task 1: Weightlifting

A. hang Muscle snatch + high hang muscle snatch

5 sets , 1 + 1 Reps

B. Hang power Snatch ( pause )

4 sets , 3 reps @ 30%

C. Hang snatch snatch

Emom x 15-minutes @75%

Task 2: Gymnastics

A. 2 Rounds x Amrap x 5-minutes , Rest 3-minutes between Amrap

8 pull up

30 DUs

8 T2B

30 DUs B. Farmer carry

4 sets , 30M @ heavy

Bonus work :

Task 3: Accessory

A. Supersets x 3 Rounds

8/side seated Shoulder press

8/side DB Rows

B. Face pull

3 sets , 30 reps

C. Supersets x 3 Rounds

30M Double Front Rack kettlebell walking

30M Double overhead kettlebell walking

Task 4: Endurance

For time @ RPE 7-8

50 40 30 20 10

Assault bike

Rowing

Rest 3-minutes

10 20 30 40 50

Rowing

Assault bike