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WOD11032020 , WEDNESDAY


💢Warm up :

Every 25s x 10 Rounds

2 Shuttle Run

2 Air squats

2 Burpees


💢 WEIGHTLIFTING:

A. Clean and jerk

3 Round

30s x 9 Rounds , Rest 2 -minutes between Rounds @ start From 50% then Add weight Every 3 Lift


💢 STRENGTH :

A. Deadlift @85%

5 sets , 2 Reps


B. DB chest press (AHAP)

3 Sets , 5 Reps


C . DB Seated Shoulder Press

3 sets , 8 Reps / and Hold 10s OH hold at last reps


💢 CONDITIONING:

For Time

2 Round @ hard pace

200M Run

10 Burpees Box Jump over 24/20’

Time cap : 6-minutes


EXTRA WORK ( OPTIONAL)

💢 ACCESSORIES :

A. Banded M , T , Y

15 Reps Each Movement


💢 WEIGHTLIFTING:

A. Snatch Balance + OHS

10 sets , 1 + 2 Reps

Go Every 90s


B. Snatch Pull @ 105%

5 sets , 3 reps


💢 Conditioning:

20-minutes Amrap

15/12 Cal Row

35 Dus

8 Hang Power clean 95/65lb

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