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WOD 24102022, Monday

Updated: Oct 22, 2022


Warm up

Specific warmup will be given in class


Strength

A. Hang squat snatch

6 sets , 2 reps @ 80%

Go every 90s


B. Jerk behind the neck

5 sets 1 + 1


C. Back squat

4 sets , 8 reps @ 65 %


Conditioning


A. Emom x 20 minutes

1: 12/10 Cal ski

2: 12/10 Cal bike

3: max cal Row

4: Rest


Accessory

8 DB chest press ( AHAP )

45s plank

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