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WOD 22102022, Saturday


WARMUP

Specific warmup will be given in class


Strength

A. Deadlift + hang clean + jerk

Every 90s  x 8 Rounds


B. Front squat

3 sets , 5 Reps


Conditioning

Amrap x 5-minutes

50 DUs

6 T2B


Rest 5-minutes


Amrap x 5-minutes

12 cal Row

6 Power clean 135/95lb


Rest 5-minutes


Amrap x 5-minutes

35 DUs

6 Power clean 135

6 T2B


Extra work

Strength

Barbell Row

3 sets , 8 reps


Bent over lateral raise

3 sets , 15

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