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WOD 27122021, Monday



Warm up

3-minutes any machine


Task 1: weightlifting

A. power clean + push jerk

Emom x 10-Minutes

B. Squat clean

Emom 8-minutes


C. Strict press

2 sets , 8 reps


Task 2: Strength

A. Back Squat

3 sets , 8 reps @ 60%


B. Bulgarian split squat

3 sets , 6 reps /side


Task 3 : conditioning

For time

3 Rounds

40 kettlebell swing

20 pull up

10 Ring dip

Time cap : 15-Minutes


Task 4 : Accessory

supersets x 3 sets

8/side Single leg deadlift

8 hip thrust

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