WOD08032020 , SUNDAY

💢 Warm up:
3-Minutes Any Machine @ easy pace
Then
15 KB Goblet Squat
💢Strength:
A. Back Squat @ 75 %
5 sets , 3 reps
Time cap : 10-minutes
💢 conditioning:
EMOM 32-Minutes
1: Amrap DB Power Clean Into Devil Press
2: Amrap Burpee Into 3s DeadHang Hold
3: Active pace Row/Bike/Ski
4: Rest
💢EXTRA WORK ( OPTIONAL)
Gymnastics session
A. Eccentric Rig Dips ( Start feet on the ground For each Rep)
10 sets , 2 Reps
B. Banded Hspu ( Band Below The Elbow )
6 sets , 6 Reps
C. Snap to Hollow
3 sets , 10 reps
C. Strict Chin up
Accumulate For 35 Chin Up ( weighted if possible)
( Add 5 Reps to the last week )
💢 Accessories
A. Tall Kneeling Ball throw
5 sets , 5 reps
B. prone shoulder hurdles
3 sets , 5/side
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