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WOD 19112022, Saturday

Updated: Nov 19, 2022

WARMUP

Specific warmup will be given in class


Strength

A. Clean pull  + hang power clean

Every 90s x 6 Rounds


B. Front squat

5 sets , 5 reps


C. Weighted dips

6 sets , 3 reps


Conditioning

Emom x 10-minutes

1: 3 clean and jerk 155/105lb

2: 10 shuttle Run ( 10m )


Rest 2-minutes


Emom x 10-minutes

1: 2 clean 185/125lb

2: 12/9 cal assault bike


Extra work

Strength

DB Rows

3 sets , 10/side


Supersets x 3 Rounds

15 cable seated Rows

15 Triceps push down

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