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WOD 11102021, MONDAY


Warm up

3-minutes any machine

Task 1: weightlifting

A. Snatch pull + hang power

1+1 reps , 8 rounds , Every 90s

B. squat snatch

Every 30s x 5 Rounds

Rest 1-minutes

X 3 Rounds

Task 2: Strength

A. Back squat

6 sets , 5 Reps

Task 3 : conditioning

For time

180 DUs

90 DB snatch

15 wall walk

Time cap : 12:minutes

Task 4 : Accessory

3 sets x supersets

8 DB Row

12 DB pull over

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