WOD17022020

Warm up:
2 Rounds
200M Run
20 shoulder Tap push up position
Strength:
A. Strict press
3 sets , 8 reps
1 sets , 3 reps
B. One Arms DB Push Jerk
5 sets , 2/side @ AHAP
Gymnastics:
A. EMOM 6-Minutes
1: weighted 5 to 10 strict T2B
2: 1 to 8 Strict HSPU ( weighted if possible)
B. EMOM 12-minutes
1: 20 T2B
2: 30M Farmers Carry
3: 20 HSPU
Accessories:
A. Alternate For 3 Rounds
20 banded Face pull
20 DB Reverse Fly
B. Alternate for 3 Rounds
20 banded Triceps extension
10 to 20 Diamond Push up
Extra Work ( Optional ) :
Conditioning:
1 Round
30 Hang power snatch 95/55lb
30 Burpees
2 Rounds
20 Hang power snatch
20 Burpees
3 Rounds
10 Hang power snatch
10 Burpees
CORE :
A. GHD sit up
4 sets , 15 to 20 Reps
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