WOD 13022022, Sunday
Warm up
3-minutes any machine (easy pace )
Barbell specific movement
Task 1: Weightlifting
A. Low Hang Muscle snatch
3 sets , 3 Reps
B. Low hang Power snatch 75% to 77.5%
Emom 12-minutes x 2 reps
C. Squat snatch + Ohs 75%
Emom x 8-minutes 1+1
C. Snatch pull @110%
3 sets , 3 reps
Task 2: Gymnastics
Toes to bar
A. 5 Rounds ( for quality)
3 kipping
2 knee to elbow
1 toes to bar
B. Kipping toes to bar
Emom 8-minutes x 8 reps ( stay good from with unbroken sets , reduce the reps if not possible)
C. Kneeling D-ball bear hug hold
4 sets , 30-Seconds
D. Abs wheel / barbell Rollout
3 sets, 8 reps
Bonus work :
Task 3: Accessory ( Extra)
A. Supersets x 4 Rounds
30 Face pull
12 Bent over lateral raise
Task 4 : interval
( Running )
6 x Rounds
3-Minutes @ moderate
1-Minutes walking