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WOD 17092022, Saturday

WARMUP

Specific warmup will be given in class


Conditioning :

Amrap x 1-minutes x 5 Rounds

1-Rest between

2 shuttle Run

8 DB Snatch

Amrap Burpees Over the DB


Task 1: Strength

A. Bench press

1 set - 5 Reps

3 sets  - 1 rep

Go every Every 2-minutes


B. Every 2-minutes x 4 Rounds

5 Deadlift


Task 2: conditioning

Amrap x 15-minutes

200M Run

8 HSPU

16 Alt. Hang DB clean and jerk


Bonus work :

Task 3 : Strength

A. Thruster  @ Build up

5 sets , 2 reps


B. Z press

3 sets , 10 reps

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