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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

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