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WOD 13092021, Monday




Warm up

3-minutes any machine


Task 1: weightlifting

A. Squat clean

Every 75s x 12 rounds


B. Low hang squat clean + jerk

Every 90s x 6 rounds


Task 2: Strength

Back squat

5 sets , 8 Reps


Task 3 : conditioning

For time

5 Round

8 burpees box jump

16 OH lunges

Rest 1-min


For time

400M Run


Time cap : 12-minutes


Task 4 : Accessory

A. superset x 3 Rounds

21s bicep curl

30s D-ball bear Hug

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