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WOD 07112022, Monday

Warm up

Specific warmup will be given in class


Strength

A. Hang squat snatch + squat snatch

3 sets , 2 reps  + 1 rep @ 75%

3 sets , 1 reps + 1 rep @ 80 to 85%

Go every 90s


B. Jerk behind the neck + OHS

5 sets , 1 + 1


C. Back squat

3 sets , 5 reps @ 75 %


Conditioning


A. Amrap x 22-minutes

Team of 2

75 50 25

Box jump

wall ball

Run 200M after each Rounds


Accessory

Wide grip lat pull down

3 sets , 15 reps


Biceps curl

3 sets , 15 reps

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