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