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