WOD05042021, MONDAY
WARMUP
3 min any machine
2 rounds
. 8 thrusters (empty bar)
. 8 front rack lunges
TASK 1: WEIGHTLIFTING
A. Squat clean and jerk
EMOM X 18 mins
TASK 2: GYMNASTICS
A. 3 rounds
. 5-10 strict HSPU
Rest 90s
B. Deficit KIPPING HSPU
EMOM X 8 mins
5 reps
C. Seated DB shoulder press (lite weight)
3 rounds, 8-12 reps
TASK 3: ACCESSORIES
A. Superset for 3 rounds
. 10/side DB Row
. 30 banded lat pulldown
B. DB/KB single leg deadlift
3 sets, 8/side