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WOD 10102022, Monday

Warm up

Specific warmup will be given in class


For time :

Team of 2

Amrap 12-minutes

50 cal assault bike

50 air squat

30s Sync wall sit


Strength

A. Hang squat snatch + squat snatch

4 sets , 2 +1  rep @ 75%

4 sets , 1+1 rep @ 80%

Go every 90s


B. Pause Back Squat

5 sets , 2 reps 85%


conditioning

For time :

400m Run

20 HR push up

40 DBx1 hang squat clean

20 HR push up

400M Run

Time cap : 12-minutes

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