WOD 2442022, Sunday

Warm up

3-minutes any machine (easy pace )

Barbell specific movement

Task 1: Weightlifting

A. power + snatch balance 40% to 60%

8 sets , 2 + 2 reps

Go every 90%

B. Strict press

Build up 5 reps

Task 2: Gymnastics

A. Strict Deficit HSPU

2 sets , 6 reps

B. Kipping HSPU

4 Rounds, every 75s

15 to 25 reps

C. Strict C2B

5 Sets , 3 Reps

D. Chest to bar pull up / pull up

5 to 8 Reps , Emom x 10-minutes

Bonus work :

Task 3: Accessory

A. Good morning

3 sets , 25 reps

B. Death March

3 sets , 20 Reps

C. Close grip bench press

2 sets , 25 reps

D. Floor Leg Raises

Accumulate 100 Reps

Task 4 : Endurance

Team of 2

A. For time

400M Run

100 cal Assault bike

300 DUs

100 cal assault bike

400M Run

Rest 5-minutes

B. For Time

1500 M Row

100 Hop over The Rower

200 sit up

100 Hop over The Rower

1500 M Row