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