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