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