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WOD 17012022, Monday



Warm up

3-minutes any machine


Task 1: weightlifting

A. Squat clean + jerk

Every 75s x 10 Rounds


B. Squat clean

Emom x 10-minutes

C. Push press

3 sets , 5 reps


Task 2: Strength

A. Back Squat

8 sets , 3 reps @ 80%


Task 3 : conditioning

For time

15 12 9

Power clean 135/95lb

5 3 1

Rope climbing

50 50 50

DUs

Time cap : 12-Minutes


Task 4 : Accessory

A. Circuit x 3 Rounds

12 High pull

12 biceps curl

12 triceps skull crusher


B. Landmine twist

3 sets , 12/side

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