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WOD 24122022, Saturday

Updated: Dec 24, 2022

WARMUP

Specific warmup will be given in class


Strength

A. Clean and jerk

Every 90s x 8 Rounds

2 Reps


B. Front Squat @ 70%

3 sets , 5 reps

Every 2-minutes


Conditioning

Emom x 18-minutes

1: 12 to 15 T2B

2: 3 Deadlift + 2 hang clean + 1 jerk 135/95lb

3 : 50 DUs


Accessory

Weighted chin up

6 sets , 3 reps


Extra work

Emom x 9-minutes

1: 10 to 15 GHD Sit Up

2: 2 Rope climb

3: 12 DB hang clean and jerk 25/17.5

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