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WOD 18102021, Monday



Warm up

3-minutes any machine


Task 1: weightlifting

A. Hang Power clean

Emom 12-minutes

B. Squat clean

Every 90s x 5 Rounds


C. Push jerk from the rack

1 reps , 6 sets


Task 2: Strength

A. Back squat

4 sets , 8 Reps

2 sets , 2 reps


Task 3 : conditioning

For time

50 OH lunges

50 Hand release-push up


Rest 2-minutes


30 Alt. DB clean and jerk

30 HSPU

Time cap : 15 :minutes


Task 4 : Accessory

3 sets x supersets

12 DB Chest Fly

30 banded triceps push down

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