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WOD 22052022,Sunday


Warm up : 3-minutes any machine


Task 1: weightlifting

A.Snatch pull + power Snatch @60%

Emom x 10-minutes

B. Hang Squat snatch 80%

2 reps , Every 90-Seconds


Task 2: Gymnastics

A. Emom x 8-minutes

1: 3/3 stand on abox single leg squat Or hold plate single leg squat

2: 2 Bar kipping pull up


B. Emom x 6-min

1: 2 to 20 pistol squat

2: 8 to 20 pull up Butterfly

Task 3 : Core

3 Rounds

30s/side plank

30 legs Raise

10 Strict T2B

Bonus work :

Task 3: Accessory

A. Deficit Romanian

Deadlift

3 sets Of 15 , 20 , 25 reps


B. Death March

3 sets , 20 Reps


C. Bench press

Find 5RM in total 8 sets with warm up

Endurance

A. Amrap x 10-minutes

12 Cal Assault bike

8 Cal assault bike ( only arms )

50 DUs


Rest 2-minutes


B. Amrap x 10-minutes

20 cal Row

30M Sled push


Rest 2-minutes

C. Amrap x 10-minutes

20 cal ski Erg

30s Dead hang

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