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WOD 14082022,Sunday


Warm up :

Specific warmup will be given in class

Task 1: weightlifting


A. Power clean

3 sets , 2 reps @ 70%


B. Clean pull

Emom 6-minutes, 3 reps 85%


C. Cluster

10 , 8 , 6 , 4 , 2 reps @ build good form ( DNG , TNG )


Task 2: Gymnastics

A. 3 Rounds

10 Kip Swing on the bar

20 Hollow rack


B. Emom x 15  Minutes

1: 16 pull up / practice pull up

2: 8 Chest to bar pull / practice C2B

3: 4 Bar Mu / Box Mu


Task 3 : Core

Parallette Lsit hold

Emom x 6-minutes , ( 15sOn : 45s off )


Bonus work  :

Endurance

10 Rounds

500M Row ( sustainable pace )

10 Cal Assault bike ( sprint )

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