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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

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