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WOD 23012022, Sunday



Task 1: Weightlifting

A. Muscle snatch

6 sets , 1 Rep


B. Power power snatch + Hang Power snatch

Every 75s x 8 Rounds, 1 + 2 Reps


C. Squat snatch

Every 45s x 10 Rounds


D. Jerk behind the neck

Emom x 8-minutes


Task 2: Gymnastics

A. Circuit x 3 Rounds

15s HS Hold

5 pikes Push up

20s Hollow hold with plate Oh head


B. Emom 6-minutes

1: 1 to 8 strict HSPU


C. Kipping HSPU

3 sets , 15 to 20 ( unbroken sets )

Rest as you needed


C. Supersets x 3 Rounds

8 seated shoulder press

10 Diamond push up


Task 3: Accessories:

A. Supersets x 3 Rounds

8/side Half kneeling twist

30 banded T

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