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WOD 21032022, Monday


Warm up

3-minutes any machine


Task 1: weightlifting

A. Low Hang power clean @ pause on catch position

4 sets , 3 reps @ 30%


B. Split jerk @ pause on catch

4 sets , 3 reps @ 30%

B. Low Hang squat clean + Split jerk

Build up heavy single

Every 90s x 8 Rounds


Task 2: Strength

A. Back squat

10 sets , 2 reps @ 60%

Pause 3s on the bottom position

Go every 75s

Task 3 : conditioning

For time

27 21 15 9

Snatch 95lb/ 65 lb

Lateral Burpees over the bar

Clean and jerk


Time cap : 12-minutes


Bonus work :

Task 4: Gymnastics

Every 90s 6 Rounds

3 to 6 Ring mu

Active ski Erg


B. D-Ball hug

3 sets , 60s

Rest 1-minutes

Task 5 : Accessory

A. Supersets x 4 Rounds

30/side Side plank

15 reverse hyper

B. Poliquin Step-ups

3 sets , 8 reps


C. Supersets x 3 Rounds

12 lateral raise

25 Banded face pulls

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