WOD 13062022, Monday
Warm up
3-minutes any machine
Task 1: weightlifting
A. Squat Clean + split jerk
6 sets , 2 + 1 Reps @ 80%
Every 2-minutes
Task 2: Strength
A. Push press
5 sets , 3 reps
B. Front squat @ 75%
5 sets , 5 reps
C. Front rack lunges
2 sets , 20 reps
Task 3 : conditioning
Amrap x 10-minutes
10 HSPU
12 Thruster 45/35lb
35 DUS
Bonus work :
Task 4: Gymnastics
Emom x 10-minutes
1: 7M Handstand walk
2: 10 To 15 push up
Core :
Side plank
3 sets , 30-sec / side
Task 5 : Accessory
A. DB RDL
3 sets , 20 reps
B. Seated Good morning
3 sets , 12 reps
D. Reverse hyper
3 sets , 15 reps