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WOD 29082022, Monday


Warm up

Specific warmup will be given in class


Conditioning:

Team of 2

YGIG

10 Rounds

12 Wallball


Time cap : 5-minutes


Task 1: weightlifting

A. Paused Power Snatch +

Overhead Squat 30%

3 sets  2 + 2 reps


B. Power Snatch + Squat Snatch

6 sets , 1 + 1 Rep @ 75%


Task 2: Strength

A. Back Squat

4 to 6 sets ,  3 reps 85%


Task 3 : conditioning

Amrap x 8-minutes

7 Thruster 95/65lb

7 power Snatch

7 T2B


Time cap : 12 minutes


Bonus work  :


Extra Conditioning

For time

21 15 9

Deadlift 225lb

Ring dips


Task 5 : Accessory

A. Reverse hyper

3 sets , 20 reps


C. kB Side Bends

3 sets , 50 reps

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