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WOD 28022022, Monday


Warm up

3-minutes any machine


Task 1: weightlifting

A. Hang muscle clean + Front squat

3 sets , 3 reps + 5 reps

First do muscle clean then front squat


Hang power clean + push jerk 60%

Every 2-minutes x 5 Rounds , 3 Reps TNG

Immediately in 3 High box jump


B. Hang squat clean + Squat clean

Emom x 8-minutes , 70% from squat clean


C. Clean pull

5 sets , 2 reps @ 90%


Task 2: Strength

A. Back Squat

3 sets , 10 reps @ 55 %

Every 3-minutes


Task 3 : conditioning

For time

400M Run

40 1 x DB Box step up

400M Run

Time cap : 9-minutes


Bonus work :

Task 4: Gymnastics

A. bar muscle

3 Box Assist bar Mu

3 banded bar mu / 5 dips

30 hollow body lat pull down

X 3 Rounds

B. Bar mu

Every 90s x 5 Rounds

5 reps @ ab mat between your feet


Task 5 : Accessory

A. Supersets x 4 Rounds

21’s Biceps curl

30- seconds Max banded triceps extension


B. Banded face pulls

3 sets 30 reps

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