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WOD 24012022, Monday



Warm up

3-minutes any machine

Task 1: weightlifting

A. Power clean

Every 75s x 10 Rounds , 2 reps

B. Hang squat clean

Emom x 10-minutes

C. Push press

3 sets , 4 reps


Task 2: Strength

A. Back Squat

3 sets , 6 reps @ 75 to 80%

3 sets , 1 reps 85 to 90%

Task 3 : conditioning

For time

AMRAP X 10-minutes

15 Alt. DB Hang snatch 22.5/15kg

4 Bar mu

15 Alt. DB Hang snatch 22.5/15kg

8 chest to bar pull up

Task 4 : Accessory

A. Supersets x 3 Rounds

8/side One arm chest press

12 Biceps curl

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