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WOD 06062022, Monday

Warm up

3-minutes any machine


Task 1: weightlifting

A. Clean pull + squat clean

5 sets , 2 + 1 Reps @ 80%


B. Split jerk @ 75% to 80%

5 sets , 3 reps


Task 2: Strength

A. Front squat @50%

2 sets , 12 reps


Task 3 : conditioning

Amrap x 15-minutes

200 M Run

21 T2B

21 OH lunges

200 M Run

15 T2B

15 OH lunges

200 M Run

9 T2B

9 OH lunges

Bonus work :

Task 4: Gymnastics

Emom x 10-minutes

1: 8 Strict HSPU

2: 1 leg less rope climb


Core :

Weighted Sit up

2 sets , 50 reps


Task 5 : Accessory

A. DB RDL

3 sets , 20 reps


B. Bulgarian split squat

3 sets , 10/side


D. Reverse hyper

3 sets , 15 reps

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