WOD 17072022,Sunday

Warm up :

Specific warmup will be given in class

Task 1: weightlifting

A. Pause Power snatch + pause squat Snatch @ 20 to 30% ( work on technique)

4 sets  1 + 1 rep

B. Squat snatch

5 sets of 2 reps at 80%

2 sets of 3 reps at 80%

Go Every 2-Minutes

Task 2: Gymnastics

Handstand walk / mu

A. Emom 6-minutes

1 : 20 Hollow rack

2: 30s Back rack Hold

B. 3 Rounds.

20s HS chest facing wall Flutter kick

20s HS chest facing wall shoulder tap

20s Box pike around the world

C. 3 Rounds

20s Kip on the bar

5 Russian push up

2 to 3 Dips

D : choose one option

Option 1:

Handstand walk

5 Rounds

HSW few step against wall or 2 to 10M

Rest as you needed

Option 2:

Muscle up

5 Rounds

1 to 3 Box Transition / Flooring ring Transition / banded Strict bar mu / weighted Mu

Rest as you needed

Task 3 : Core

4 Rounds ( 20sOn : 40s off )

Dead hand Lsit hold

Bonus work  :

Endurance

Row

A. Every 5-minutes x 4 Rounds

1000M/850

Rest 5-minutes

B. Every 2-minutes x 4 Rounds

20 cal ( fast pace and maintain for whole Rounds )