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WOD 18042022, Monday


Warm up

3-minutes any machine


Task 1: weightlifting

A. Hang squat Clean

Every 90s x 7 sets @ 60% to 90%


B. Low hang squat clean

Every 90s x 7 sets @ 60% to 90%


Task 2: Strength

A. Back squat 70%

12 sets , 2 reps

Every 90s


Task 3 : conditioning

For time

400M Run

30 pull up

40 STOH 45/35

30 pull up

Time cap : 7-minutes


Bonus work :

Task 4: Gymnastics

A. 3 Rounds

10 kipping ring swing

3 banded floor transition


B. 2 kipping ring mu without dip + 1 Kipping ring mu

Emom x 5-minutes


C. Ring mu

1 set , max reps

D. Handstand side step

2 sets , 60s

E. Handstand back step

2 sets , 30s


. Core

50 strict T2B


Task 5 : Accessory

A Poliquin Step-ups

3 sets , 8 reps

D. Supersets x 2 Rounds

20 Barbell high pull

30 face pull

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