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WOD 12092022, Monday


Warm up

Specific warmup will be given in class


Task 1: weightlifting

A. Paused Power Snatch +

Overhead Squat 30%

3 sets  2 + 2 reps


B. Hang Squat Snatch @ 80% to 85%

4 sets , 2 Reps


C. Low Hang Snatch Pulls @ 100%

6 sets , 3 reps


Task 2: Strength

A. Pause Back Squat

4 sets , 2 reps 70%


Task 3 : conditioning

3 Rounds

8 Thruster 95/65lb

16 T2B

48 DUs

Time cap : 10 minutes


Bonus work  :

Extra Conditioning

For time

Emom 15-minutes

1: 15/12 Cal Row

2: 6 STOH 95/65lb + 6 Burpees Facing

3: 21 Air squat


Task 5 : Accessory

A. RDL

3 sets , 8 reps/ Side


B. Glute bridge with DB

3 sets , 20 reps ( 1s pause at top position)

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