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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

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