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WOD 12122022, Monday

Warm up

Specific warmup will be given in class


Strength

A. Low Hang power Snatch + OHS

10 sets , 1 + 1  rep

Emom x 10-minutes


B. Snatch pull  ( pause 2s below knees)

3 sets , 3 reps 100%


C. Weighted Strict pull up

3 sets , 5 reps


B. Back squat

2 sets , 10  Reps @65%


Conditioning

800M Run

30 sync broad jump burpees

600M Run

20 sync broad jump burpees

400M Run

10 sync broad jump burpees


Accessory

DB chest press

3 sets , 8 reps


DB chest fly

3 sets , 12 reps


DB pull over

3 sets , 8 reps

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