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WOD 15112021, Monday



Warm up

3-minutes any machine

Task 1: weightlifting

A. Power clean

Emom x 10-minutes

B. Hang Squat clean

Every 90s x 5


C. jerk ( From rack )

6 sets , 1 rep , Every 90s


Task 2: Strength

A. Back squat

4 sets , 4 reps

4 sets , 2 reps


B. DB lunges

3 sets , 16 reps

Task 3 : conditioning

For time

3 Rounds

400M Run

20 pull up

20 Toes To Bar


Task 4 : Accessory

supersets x 3 sets

30 Hip thrust

30s Back Extension Hold

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