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WOD 22112021, Monday



Warm up

3-minutes any machine


Task 1: weightlifting

A. Squat clean and 2 jerk

Every 90s x 6 Round


B. Hang power clean

Emom x 8-minutes


C. Push press

3 sets , 5 reps


Task 2: Strength

A. Back squat

1 set , 10 reps

1 set, 8 reps

5 sets , 2 reps


Back rack lunges

3 sets , Amrap 1-minutes


Task 3 : conditioning

For time

DUs

100 80 60 40 20

burpees Box jump

20 18 16 14 12


Task 4 : Accessory

supersets x 3 sets

30 banded legs curl

8/side single le

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