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WOD 10122022, Saturday

WARMUP

Specific warmup will be given in class


Strength

A. Low Hang squat clean

Every 2-minutes x 5 Rounds , 3 reps


B. Front Squat @ 65%

5 sets , 5 reps

Every 2-minutes


C. Weighted pull up

3 sets , 5 reps


Conditioning

Amrap x 20-minutes

25 DUs

9 clean and jerk  95/65lb

7 sumo high pull

5 burpees pull up

200M Run


Extra work

Accessory

DB RDL

3 sets , 12 Reps


Supersets x 3 Rounds

20 Banded squat pull through

20 GHD Back extension

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