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WOD 17102022, Monday

Updated: Oct 16, 2022


Warm up

Specific warmup will be given in class


Emom x 15 minutes

1: 40s bike

2: 40s ski

3 : 40s Row


Strength

A. Hang squat snatch

6 sets , 2 reps @ 75%

Go every 90s


B. Jerk behind the neck

5 sets 1 + 1


conditioning

3 Rounds x 3 Every 3-min  , Rest 90s between

400M Run

Max muscle snatch 65/55lb



Bonus work  :

DB glute bridges

3 sets , 20 reps


3 Rounds

10 DB fly

10 biceps curl

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