WOD 1042022, Sunday
Warm up
3-minutes any machine (easy pace )
Barbell specific movement
Task 1: Weightlifting
A. Hang snatch pull + hang power snatch + hang squat snatch
6 sets @ 30% to 40%
B. Hang Squat Snatch
B1. 5 sets , 3 reps @ 75%
Every 2-minutes
B2. 5 sets , 1 rep @ 85%
Every 2-minutes
Task 2: Gymnastics
A. Strict Deficit HSPU
6 sets , 3 reps
B. Kipping HSPU
8 rounds, every 45s
5 to 8 reps
C. Box assist Bar mu up
8 bar kip swing
3 Box Assist bar mu
X 5 Sets
D. Bar muscle
8 Rounds, Every 45s
2 to 5 reps
Option :
Kipping pull / kipping chest to bar pull-up
Emom for 10-minutes
1 to 2 reps
Bonus work :
Task 3: Accessory
A. Bulgarian Split Squats
3 sets , 10/side
B. Tempo Deficit Calf raises
3 x 10/side
Rest 60 sec between sets
C. GHD Sit up
5 sets , 15 reps
D. Floor Leg Raises
Accumulate 100 Reps
Task 4 : Endurance
4 Rounds
35/30 cal Row
25/20 cal assault bike
80 DUs
Rest 3-minutes