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WOD 15082022, Monday


Warm up

Specific warmup will be given in class


Task 1: weightlifting

A. Power Snatch + Ohs 30% ( work on technique)

5 sets  1 + 1 rep


B. Squat Snatch

Build up 3 reps until 85%

Then 3 sets , 3 Reps @ 75%

Total time 20-minutes


Task 2: Strength

A. Top half Back Squat

Build up 3 RM


Task 3 : conditioning

5 Rounds

15 T2B

12 Burpees Box Over

9 1xDB Devil Press ( heavier than standard)

New Round Every 4-minutes


Time cap : 20-minutes


Bonus work  :

Extra Conditioning

Emom x 10-minutes

6 Alternate DB hang clean and jerk 4 Burpees over the DB + 2 Bar MU


Task 5 : Accessory

A. Hip thrust

3 sets , 15 reps ( heavy )


C. Supersets x 3 Rounds

50s D-Ball bear hug

50 banded leg curl

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