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WOD 08082022, Monday


Warm up

Specific warmup will be given in class


Task 1: weightlifting

A. Pause Power snatch + pause squat Snatch @ 20 to 30% ( work on technique)

5 sets  1 + 1 rep


B. Power snatch + Squat Snatch

5 sets , 2 + 1 rep @ 65%


Task 2: Strength

A. Front Squat @ 70%

5 sets , 2 reps


Task 3 : conditioning

Team of 2

For time

20 18 16 … to 2

Cal Row

Burpees Over Rower

Bench press 135/85


Time cap : 15-minutes

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