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WOD 31102022, Monday

Warm up

Specific warmup will be given in class


Strength

A. Hang squat snatch + squat snatch

5 sets , 2 reps  + 1 rep @ 70%

5 sets , 1 reps + 1 rep @ 80 to 85%

Go every 90s


B. Jerk behind the neck + OHS

5 sets , 1 + 1


C. Back squat

3 sets , 8 reps @ 70 %


Conditioning


A. Emom x 20 minutes ( 45s on 15s off )

1: Ski Erg

2: Bike Erg

3: Row

4: OHS (Empty Bar)


Accessory

DB Rows

3 sets , 8 side


DB lateral Raise

3 sets , 15 reps

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