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WOD 26092022, Monday

Warm up

Specific warmup will be given in class


Task 1: weightlifting

A. Paused Power Snatch + hang squat snatch  @30%

2 sets , 3 reps


B. Power Snatch  + hang squat snatch

8 sets , 1 + 1 rep

Go every 90s


C. Low Hang Snatch Pulls @ 100%

3 sets , 2 reps


Task 2: Strength

A. Pause Back Squat

4 sets , 3 reps 80%


Task 3 : conditioning

5 Rounds

6 power Snatch

12 pull up

200M Run


Bonus work  :

Extra Conditioning

For time

Emom x 15-minutes

1: 10 to 15 GHD Sit Up

2: 10 DBx2 hang clean

3: 20 shoulder tap


Task 5 : Accessory

A. Elevated feet Ring Row

3 sets , 8 Reps


B. Supersets x 3 Rounds

15 biceps curl

30 banded triceps

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