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WOD 30082021, Monday



Warm up

3-minutes


Task 1: weightlifting

A. Hang Power clean

. 8 reps , Every 60s , 3 sets

Rest 2 -minutes


6 reps , Every 90s , 3 sets

Rest 2 -minutes


4 reps , Every 90s , 3 sets

Rest 2 -minutes


1 reps , Every 90s , 3 sets


B. Jerk from the rack

5 sets , 2 reps , Every 120s


Task 2 : conditioning

For time

2 Rounds

400M Run

40 KB Swing

40 sit up

Time cap : 12min


Task 3 : Accessory

A. superset for 3 Rounds

30 banded pull apart

8/side seated shoulder press


B. superset for 3 Rounds

30 face pull

12 side lateral raise

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