WOD 25042022, Monday
Warm up
3-minutes any machine
Task 1: weightlifting
A. Hang power Clean
Every 30s x 20 sets @ 60%
Task 2: Strength
A. Back squat 50%
3 sets , 10 reps
Task 3 : conditioning
For time
2 Roumds
12 Thruster 75/55lb
12 Bar facing Burpees
X 3 Rounds ( Rest 90s between)
Time cap : 12-minutes
Bonus work :
Task 4: Gymnastics
A. 3 Rounds
10 kipping ring swing
3 Floor assist mu
B. Alternate every 90s x 10 Rounds
B1. 3 Ring mu
B2. 10 shoulder tap
. Core
4 4 Rounds
10 v-situp
15 hollow rack
15 leg raise
Rest as you needed
Task 5 : Accessory
A Poliquin Step-ups
3 sets , 8 reps
B. Bulgarian Split Squats (dumbbells)
3 sets , 10 reps