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