WOD04032020 , WEDNESDAY

💢 Warm up :
Every 5sec x 50
ODD : 1 burpee
EVEN : 1 Air squat
💢 WEIGHTLIFTING:
A. Hang Squat Clean + Low Hang Power Clean @ Build Up
Every 45sec x 15
B. Clean Pull @ 100%+
6 Sets , 3 Reps
💢 STRENGTH :
A. Back Rack Walking
3 Sets , 30M @ Go Every 2 To 3 -Minutes
B. Bulgarian Split Squat
3 Sets , 8 Reps/Side
💢 ACCESSORIES :
A. plate Waiter Carry OH Walking
3 sets , 15M/side
B. Banded Face Pull
3 sets , 20 reps
EXTRA WORK ( OPTIONAL)
💢 WEIGHTLIFTING:
A. Muscle snatch + Hang Squat snatch
Every-minutes x 15 Rounds
B. Squat snatch
3 sets , 1 reps @ 87.5% +
Rest as You needed
💢 CONDITIONING:
Every 2-minutes x 4 Rounds
500M Bike Erg
Amrap SandBag Over the shoulder
Rest 1-minutes B/Round
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