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WOD 13122021, Monday



Warm up

3-minutes any machine

Task 1: weightlifting

A. Hang power clean

Emom x 12-Minutes

B. Squat Clean

2 reps , Every 90s , 8 Rounds

C. Push press

4 sets , 5 reps


Task 2: Strength

A. Back Squat

4 sets , 6 reps


Box step up ( barbell loaded )

3 sets , 5/side reps


Task 3 : conditioning

For time

3 Rounds

16 chest to bar pull up

24 Sumo high pull 95/65lb

64 lateral barbell hop

Time cap : 12-Minutes

Task 4 : Accessory

supersets x 3 sets

8/side Single legs RDL

45s plank

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