WOD 29112021, Monday

Updated: Nov 28, 2021

Warm up

3-minutes any machine

Task 1: weightlifting

A. Hang power Clean

Emom x 10-Minutes

B. Squat clean

Emom x 6-Minutes

C. Push press

3 sets , 5 reps

Task 2: Strength

A. Front squat

8 sets , 2 reps

Supersets x 3 Rounds

12 OH lunges ( barbell loaded )

20 jump lunges

Task 3 : conditioning

For time

3 Rounds

30 DB Snatch

30 HR push

30 Air Squat

Time cap : 12-Minutes

Task 4 : Accessory

supersets x 3 sets

30 banded legs curl

30 Hip Thrust

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