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WOD11042021, SUNDAY



WARMUP

5 mins on any machine

Then, 2 rounds:

. 20 goblet squats

. 10 jump lunges


TASK 1: WEIGHTLIFTING

A. Every 90s x 8 rounds

. 1 squat clean

. 2 hang power clean


B. Every 90s x 8 rounds

. 2 hang squat snatch


C. Behind the neck split jerk

EMOM x 8 mins

. 1 rep


TASK 2: STRENGTH

A. Back squat 67.5%

2 sets, 8 reps


TASK 3: CONDITIONING

FOR TIME

. 400m run

. 40 burpees over bar

Time cap: 5 mins


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