WOD09012021, SATURDAY

WARMUP

EMOM 9 MINS

Min 1: 50s any machine

Min 2: 40s plank

Min 3: 30s HS hold

TASK 1: STRENGTH

A. EMOM X 8 mins

. 3 front squats + 1 to 5 strict HSPU

Immediately into:

B. 10 min window

Find one rep max

. Thruster

Then 50 reps of:

Thruster @ 40% of one rep max

TASK 2: CONDITIONING

Every 2:30 mins x 5 rounds

. 20 / 14 cal AB

. 20 pushups

TASK 3: ACCESSORIES

3 rounds

. 12/ half kneeling shoulder press @light weight

. 30 banded tricep pushdown