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