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WOD 14022022, Monday

Updated: Feb 14

 Warm up 3-minutes any machine Then High Box jump 5 sets , 2 reps Task 1: weightlifting A. Hang muscle clean + Front squat 3 sets , 3 reps + 5 reps First do muscle clean then front squat B. Hang power clean and push jerk Every 90 x 12 Rounds 3 sets , 2 + 2 reps @ 60% 3 sets , 2 + 2 reps @ 70 % 3 sets , 1 + 2 reps @ 75 % 3 sets , 1 + 1 reps @ 80% C. squat clean @ 85% Emom x 5-minutes Task 2: Strength A. Back Squat 10 sets , 2 reps @ 72.5% B. Back rack lunges 2 sets , 16 reps Task 3 : conditioning For time Amrap x 7-minutes 15 12 9 6 3 STOH 95/65lb Pull up Bonus work : Task 4: Gymnastics A. Ring mu transition 5 Rounds ( for quality) 5 Russian push up 3 box assist Russian dips 1 banded assist ring mu B.Emom - 5 minutes

ring muscle up 1 to 5 reps C. Ring dips ( 1 1/2 ) 4 sets , 5 reps Task 5 : Accessory A. Barbell Row 3 sets , 8 reps B. Hip thrust 5 sets , 5 reps

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