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WOD 27022022, Sunday



Warm up

3-minutes any machine (easy pace )

Barbell specific movement

Task 1: Weightlifting

A. High hang Muscle snatch

3 sets , 5 Reps ( lite weight )

B. Squat snatch + Snatch balance

3 sets , 2 + 2 reps @ 50% from snatch

6 sets , 1 + 2 @ 60% from snatch

Go every 90s


C. Jerk behind the neck

Emom x 8-minutes


Task 2: Gymnastics

HSPU

A. 3 Rounds ( for quality)

8 Handstand shrug

5 pike

3 strict Handstand push up chest facing wall


B. Strict negative HSPU

Emom x 5 -minutes

C. Kipping HSPU

6 sets , 50% of max reps


D. Supersets x 3 Rounds

30s Deadhag Lsit hold

10 Ring push up

Rest 1-minutes


Bonus work :

Task 3: Accessory

A. Supersets x 3 Rounds

15 Front raise

15 Bent over lateral raise


Task 4 : Endurance

4 Rounds

Run 800M

Row 1200 M

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