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