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WOD 31012022, Monday

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Warm up

3-minutes any machine


Task 1: weightlifting

A. Power clean + cluster

Every 75s x 8 Rounds , 1 + 1 rep


B. squat clean and jerk

Emom x 10-minutes


C. Z press

2 sets , 8 reps


Task 2: Strength

A. Back Squat

3 sets , 5 reps @ 60%


Task 3 : conditioning

AMRAP X 6-minutes

6 clean and jerk 115/85lb

35 DUs


Rest 90s


AMRAP X 6-minutes

6 Front squat 115/85lb

200M Run


Task 4 : Accessory

A. Supersets x 3 Rounds

8/side single leg deadlift

30 DB side bend

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