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WOD 20022022, Sunday


Warm up

3-minutes any machine (easy pace )

Barbell specific movement


Task 1: Weightlifting

A. Hang Muscle snatch

3 sets , 3 Reps


B. Hang power snatch + OHS 60%

Emom x 6-min

*pause 1 second @ Catch position then Overhead squat


C. Hang squat snatch

4 sets , 2 reps @ 80%

3 sets , 1 reps @ 85% to 90%

D. Snatch pull @120%

3 sets , 3 reps

Into 2 seated box jump after each sets immediately

Task 2: Gymnastics

Butterfly pull up

A. 3 Rounds ( for quality)

8 kipping

Rest 10-seconds

3 kipping pull up

Rest 10-seconds

10s Chin over the bar hold


B. Emom x 10-minutes

Option 1: 1 set max reps

Then rest 2-minutes

Emom x 5 -minutes

40% of max reps

Option 2 : practice for butterfly pull-up or kipping pull up x Emom


D. Supersets x 3 Rounds

20 leg raises

10 seated pike

Rest 1-minutes

Bonus work :

Task 3: Accessory ( Extra)

A. Supersets x 3 Rounds

30 Face pull

12 Bent over lateral raise


Task 4 : Endurance

90 60 30

Cal Rowing

Cal Skii Erg

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