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WOD 07032022, Monday



Warm up

3-minutes any machine


Task 1: weightlifting

A. Hang muscle clean

3 sets , 5 reps

B. Hang power clean @ pause on catch position

3 sets , 3 reps @ 30%

C. Hang power clean + split jerk

3 sets , 3 reps + 3 reps 50%

3 sets , 3 reps + 2 reps 60%

3 sets , 2 reps + 1 reps 70%

Go Every 90s

C. Clean pull

5 sets , 2 reps @ 100%


Task 2: Strength

A. Front squat

Build up 2RM in 15-minutes


Task 3 : conditioning

For time

5 Round

12 Thruster95/65 lb

12 Box jump

Time cap : 10-minutes


Bonus work :

Task 4: Gymnastics

Pistol squat

Emom x 8-minutes

8 to 12 reps


Task 5 : Accessory

A. Supersets x 4 Rounds

12 DB hammer curl

20 triceps push down


B. Banded face pulls

3 sets 30 reps

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