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WOD 20032022, Sunday


Warm up

3-minutes any machine (easy pace )

Barbell specific movement


Task 1: Weightlifting

A. Touch and go muscle snatch

3 sets , 3 Reps


B. Low hang power Snatch ( pause )

3 sets , 3 reps @ 30%

C. Low hang squat Snatch ( pause at squat position)

D. Low hang squat snatch

Build up heavy 3 reps

Go every 2-minutes x 8 Rounds


Task 2: Gymnastics


A. 5 Rounds (Option 1)

15 Chest to bar pull up

10M HS walk

Rest 90s between Round



Emom x 12-minutes (Option 2)

1: chest to bar pull up ( choose your reps )

2: shoulder tap ( choose your reps )


B. Deficit Strict HS push

6 sets , 3 reps


Supersets x 4 sets

15M/side KB Over head walking

15M/side kB Farmer carry


Bonus work :

Task 3: Accessory


A. Supersets x 3 Rounds

8 Seated shoulder press

20 Plate OH deadbug


B. DB pull over

3 sets , 15 reps


C. Supersets x 3 Rounds

30s half kneeling D-Ball Bear Hug

60s plank


Task 4 : Endurance

Emom x 40-minutes

1: 60 DUs

2: 15 cal Assault bike

3: 12 burpees

4: 8 cal Assault bike ( only arms )

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