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WOD 20122021, Monday



Warm up

3-minutes any machine

Task 1: weightlifting

A. power clean + Front Squat

Emom x 15-Minutes

B. Jerk

Emom 12-minutes

C.Strict press

6 sets , 2 reps


Task 2: Strength

A. Back Squat

6 sets , 2 reps

2 sets , 1 rep

Task 3 : conditioning

For time

5 Rounds

12 Front squat 115/85

9 Handstand push up

6 power clean

Time cap : 15-Minutes


Task 4 : Accessory

supersets x 3 sets

5 Hip thrust

30s wall Sit hold

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