WOD 15052022,Sunday

Warm up : 3-minutes any machine

Task 1: weightlifting

A.Hang power snatch

4 sets , 4 Reps @70%

1 set , 4 Rep @ 75%

Go every 2-minutes

B. Squat snatch

Build up 2RM

In 12-minutes window

Task 2: Gymnastics

A. Emom x 8-minutes

1: 3/3 stand on abox single leg squat Or hold plate single leg squat

2: 1 bar kip + 1 knee to armpit + 1 toes to bar

B. Emom x 6-min

1: 2 to 20 pistol squat

2: 15 to 20 T2B

Task 3 : Core

4 Rounds

15 seated pike

15s L-Sit Hold

Bonus work :

Task 3: Accessory

A. Deficit Romanian

Deadlift

3 sets , 20 reps

B. Death March

3 sets , 12 Reps

C. Bench press

A. 5 sets , 1 reps

B. 1 sets , max reps @50% from (A)

Endurance

Emom x 36-minutes

1: 12 cal ski

2: 12 cal Row

3: 12 cal bike erg