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WOD12012023, Saturday

WARMUP

Specific warmup will be given in class


Conditioning:

Amrap 6-minutes

8 cal any machine

6 burpees

20s side plank


Strength

A. Hang Power clean

4 sets , 2 reps

4 sets , 1 rep


B. Push press

3 sets , 6 reps

Every 2-minutes


C. Deadlift

3 sets , 3 reps  @ RPE 7

Every 2-30 minutes


Conditioning :

3 Sets x Amrap x 4-minutes , Rest 2-minutes b/t Amrap


8 double hop Burpees over DB

12 DB clean and jerk

36 DUs


Note :

1st set start double hop Burpees over DB

2nd set start DB clean and jerk

3rd set start double under



Extra work :


Emom x 9-minutes

1: 40s bike

2: 40s push up

3: 40s sit up

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