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WOD 21112022, Monday

Warm up

Specific warmup will be given in class


Strength

A. Hang power snatch

5 sets , 2 reps  @ 70%

Go every 90s


B. Low hang squat Snatch

5 sets , 1 reps

Go every 90s


C. Pause Back squat

5 sets , 2 reps @ 75%


Conditioning

Team of 2

90 Box jump over

50 HSPU

60 Box jump over

40 HSPU

30 Box jump over

30 HSPU


Time cap : 16-minutes


Accessory

Bench press

3 sets , 8 reps


Biceps curl

3 sets , 15 reps

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