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WOD04012021, MONDAY



WARMUP

3 mins on any machine


TASK 1: WEIGHTLIFTING

HANG POWER SNATCH

A. Every 90s x 6 rounds

. Hang Power Snatch

. 2 high box jumps


B. Snatch pull

3 sets, 5 reps @ 110%


TASK 2: STRENGTH

A. Superset for 4 rounds

(Go every 2 mins)

. 8 strict press

. 8/side DB row


B. Superset for 4 rounds

. 8/side DB chest press

. 30s banded seated row


TASK 3: CONDITIONING

EMOM x 18 mins

Min 1: max box jump over

Min 2: max cal row

Min 3: rest


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