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WOD 25092022,Sunday

Warm up :

Specific warmup will be given in class


Conditioning:

For time :

21 15 9

Power Clean 95/65lb

75 50 25

DUs

Time cap 8-minutes


Task 1: weightlifting

A. Pause Hang power clean @ 30%

2 sets , 3 reps


B.  Hang squat clean

4 sets , 3 reps @ 70%

3 sets , 2 reps @ 80%

2 sets , 1 rep @ 85%

1 sets , 1 rep @ 90%

Go every 2-minutes


C. Push jerk

5 sets , 2 reps @ 80%


Task 2: Gymnastics

A. T2B

Emom x 12-minutes , 4 to 8 reps


Task 3 : Core

Emom 9-minutes

1: 20/side side plank

2: 30M farmer carry ( heavy )

3: 30 Russian Twist


Bonus work  :

Endurance

250 / 200 Cal assault bike

Every 3-minutes, 10 Burpees

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