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WOD 09012022, Sunday



Task 1: Weightlifting

A. Muscle snatch + low hang muscle snatch

5 sets , 1+1 rep


B. Power snatch + hang Squat snatch

Emom x 8-minutes

C. Squat snatch ( continue Part B )

Every 90s x 5 Rounds


D. Snatch balance

4 sets , 2 reps


Task 2: Gymnastics

A. Circuit x 4 Rounds

2 HS push chest facing wall

8 kipping (sponge or block between feet )

5 arch to hollow


B. Emom 12-minutes

1: 5 to 10 HS pushup

2: 1 to 5 bar muscle


C. Supersets x 3 Rounds

15/M side kB One Arm OH walking

20s dead hang L-sit hold


Task 3: Accessories:

A. Supersets x 3 Rounds

8/side DB chest press

12 DB fly

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