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WOD 17062022, Saturday


WARMUP

3-minutes any machine (easy pace )


Task 1: strength

A. Deadlift

6 sets x 3 reps @ 75%

Go every 2-minutes


B. Supersets x 3 Rounds

8 Barbell Rows

8/side DB Shoulder press


C. Supersets x 3 Rounds

8 Bench press

8 Dips

Task 2: Conditioning

Every 2-minutes x 4 Rounds

8 Power Snatch 135/85 lb

35 DUs


Rest 2-minutes after 4 Rounds


Every 2-minutes x 4 Rounds

4 Wallwalk

4 Hang power snatch 135/85lb

35 DUs


Bonus work :

Task 3: Accessory

A Supersets x 3 Rounds

8 Biceps curl

8 Triceps Extension

B. Supersets x 3 Rounds

8 DB Fly

8/side DB Row

C. Supersets x 3 Rounds

12 Front raise

12 Bent Over lateral Raise

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