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WOD 23052022, Monday


Warm up

3-minutes any machine


Task 1: weightlifting

A. Hang power clean + push jerk @60%

5 sets 2 + 2 reps

Go every 75s


B. Hang Power clean

Build 2 RM hang power clean

In 12-minutes window


Task 2: Strength

A. Back squat @70%

2 sets , 12 reps


Task 3 : conditioning

Amrap x 18-minutes

400M Run

3 Rounds

6 Deadlift 225/155lb

24 DUs


Bonus work :

Task 4: Gymnastics

A. Chest facing wall HSPU

5 sets , 3 reps


B. Ring Dips

4 sets , 10 reps


Core :

Barbell side bended

3 sets , 40 reps


Task 5 : Accessory

A Poliquin Step-ups

3 sets , 8 reps


B. Reverse hyper

3 sets , 15 to 20 reps

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