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WOD 19122022, Monday

Warm up

Specific warmup will be given in class


Strength :

A. Hang power Snatch ( TNG )

6 sets ,  2 reps


B. High hang Snatch pull

3 sets , 6 reps


C. Weighted chin up

2 sets , 8 reps


B. Back squat

2 sets , 10  Reps @65%


Conditioning:

400M Run

50 DB snatch

25 T2B


400M Run

40 DB snatch

20 T2B


400M Run

30 DB snatch

15 T2B


Accessory

DB Rows

3 sets , 10 reps


DB pull over

3 sets , 8 reps

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