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