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WOD 22082022, Monday

Warm up

Specific warmup will be given in class


Task 1: weightlifting

A. Snatch pull + squat Snatch 30% ( work on technique)

3 sets  1 + 1 rep


B. Snatch pull + squat Snatch @  build up from 50% to 80%

8 sets , 1 + 1 Rep


Snatch pull @ 100%

5 sets , 3 reps TNG


Task 2: Strength

A. Back Squat

5 sets ,  3 reps 85%


Task 3 : conditioning


Amrap x 18-Minutes

8 hang power clean 135/85lb

8 T2B

4 Shoulder To Over head 135/85lb

4 Ring Mu

Preform 50 DUs after full 2 Rounds


Bonus work  :

Extra Conditioning

Every 3-minutes x 4 Rounds

16 Box jump over

16 Ski Erg


Task 5 : Accessory

A. Reverse hyper

3 sets , 20 reps


C. Barbell Side Bends

3 sets , 50 reps

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