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WOD 11042022, Monday


Warm up

3-minutes any machine


Task 1: weightlifting

A. Power Clean + Low Hang Power Clean

Build to a daily max

Every 2-minutes x 8 Rounds


B. Split jerk

5 sets , 2 reps @ 75%


Task 2: Strength

A. Back squat

Build up a 2 RM

8 sets x Every 2-minutes

Task 3 : conditioning

For time

3 Rounds

Amrap x 3-minutes , Rest 1-Minutes

5 Shoulder to overhead 115/85lb

7 front squat

11 HR pushup


Bonus work :

Task 4: Gymnastics

A. Wall assist shoulder shrug

3 sets , 20 reps

B. Handstand side walk

4 sets , 30s on : 30s off

C. Handstand back step

4 sets , 30s on : 30s off

D. 6 rounds ( quality )

1 Legless rope climb

50 Double unders

. Core

Circuit x 3 Rounds

8 strict T2B

12 hollow rack

12 v sits

Task 5 : Accessory

A Poliquin Step-ups

3 sets , 8 reps


C. banded squat pull through

4 sets , 30 reps


D. Supersets x 3 Rounds

12 Lateral raises

12 Front raises

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