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WOD 06122021, Monday



Warm up

3-minutes any machine


Task 1: weightlifting

A. Hang Squat Cluster

Emom x 8-Minutes


B. Squat Clean and jerk

Every 90s x 6 Rounds


C. Split stance strict press

3 sets , 6 reps / side


Task 2: Strength

A. Back Squat

2 sets , 8 reps

2 sets , 4 reps

2 sets , 1 reps

Walking Lunges

3 sets , 8 reps

Task 3 : conditioning

For time

18 15 12 9 6 3

Pull up

DB snatch

Preform 25 DUs after each Round

Time cap : 12-Minutes


Task 4 : Accessory

supersets x 3 sets

30 banded legs curl

30 Hip Thrust

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