WOD 1872022, Monday

Warm up

Specific warmup will be given in class

Task 1: weightlifting

A. Pause  Power Clean + Pause Split Jerk clean and jerk @ 20 to 30%

5 sets , 1+ 1 rep

B. Power Clean + Split Jerk

6 sets , 1 + 3 reps

Go Every to 2-minutes

Task 2: Strength

A. Dead stop  Front squat ( above 90 degree )

Build up 3 RM

Then

3 sets , 4 reps @ 80%

Task 3 : conditioning

2 Rounds

10 Strict HSPU  OR 15 kipping HSPU OR 20 Seated strict press

30M DB Farmer carry

20 Box jump

30 DB Deadlift

10 Strict HSPU  OR 15 kipping HSP OR 20 Seated strict press

Rest 3-minutes between

Time cap : 15-minutes

Bonus work  :

*Extra Conditioning

Emom x 15 Minutes

1 : 8 Burpees Box jump over

2 : 12 DB OH lunges 25/17.5KG

3: 1 to 2 legless Rope climb

Task 5 : Accessory

A. Front Rack Strict Press

3 sets , 10 reps @ 60%

B. Seated Dumbbell Triceps Extensions

3 sets , 20 reps

C. Supersets x 3 Rounds

30s Hip extension hold

30 Banded leg curl ( face towards ground )