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WOD09112020, MONDAY



WARMUP

3 ROUNDS

. 3 inch worms

. 6 lunges

. 10 air squats


TASK 1: WEIGHTLIFTING

A. Power clean + hang squat clean

12 rounds, every 1 min


B. Squat clean

EMOM X 6 mins


TASK 2: STRENGTH

A. Back squats

8 sets, 3 reps


B. Back rack lunges

3 sets, 8/side


TASK 3: ACCESSORIES

A. 3 ROUNDS

. 45s wall-sit

. 20 banded leg curls


B. 3 ROUNDS

. 45s back extension hold

. 15/side pallof press

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