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WOD11012021, MONDAY



WARMUP

3 ROUNDS

. 30s Glute bridges

. 20 squat pull through

. 10s/side plank


TASK 1: WEIGHTLIFTING

A. Squat snatch

EMOM X 12 mins

B. Squat snatch (TNG)

5 sets, 3 reps, go every 90s


TASK 2: STRENGTH

A. Back squat

Every 2 mins, 3 sets, 5 reps @ 70%


B. Superset for 4 rounds

. 16 DB OH lunges @ AHAP

. 8 strict T2B

Go every 2 mins


TASK 3: ACCESSORIES

Superset for 3 rounds

. 50 banded leg curls

. 15 DB OH situps


*Extra: 12 min easy jog

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