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WOD 2572022, Monday


Warm up

Specific warmup will be given in class


Task 1: weightlifting

A. Pause hang Power snatch + pause hang squat Snatch @ 20 to 30% ( work on technique)

5 sets  1 + 1 rep


B. Hang Squat snatch

3 reps @ 80%

2 reps @ 85%

Go every 3-minutes

3 X  Rounds


Task 2: Strength

A. Dead stop  Front squat ( above 90 degree )

6 sets , 4 reps @ 80% ( same last week )


Task 3 : conditioning

A. For time

15 12 9 6 3

C2B pull up / pull up

Deadlift 225/155lb


Rest 3-minutes


B. For time

20 15 10 15 20

Box jump Over

Deadlift 135/95lb


Time cap : 20-minutes


Bonus work  :

Extra Conditioning

Every 90-seconds x 10 Rounds

25 DUs

2 Devil press

1 Ring Mu / Bar Mu


Task 5 : Accessory

A. Close Bench press

6 sets , 5 reps @ 80%


B. Seated Dumbbell Triceps Extensions

3 sets , 20 reps


C. Supersets x 4 Rounds

10 weighted Hip extension

10 hamstring curl on the ring

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