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WOD18032020 , WEDNESDAY



💢Warm up :

Every 10 Sec. x 20 Rounds

1 Air squats

1 Burpees


💢 WEIGHTLIFTING:

A. Low Hang Clean pull + squats clean + Front squat

1 + 2 + 1 Reps ,Go Every 90sec. X 15 Rounds @ start From 70% to 90%


💢 Strength:

A. Deadlift @ 65%

3 sets , 8 Reps

Rest 1-minutes Between sets


B. Split stance OH press

4 Sets , 6/side Reps


C . Supinated Barbell Bent over Row

3 sets , 12 Reps


💢 Conditioning :

Stainless Steel Sword 🗡

For Time

50 OverHead squat 45/35lb

40 Strict press

30 Hang snatch

20 Thruster

10 biceps Curl

Time cap : 8-minutes



EXTRA WORK ( OPTIONAL)

💢Accessories:

A. Banded Pull Apart

3 sets 30 reps + 20s Hold


B. Dip Hold with Medball between your Feet (Arm Full extended )

4 sets , 30 Sec. to 45 Sec.


💢 WEIGHTLIFTING:

A. Deficit Snatch Pull @ 105%

5 sets , 3 reps


💢 Conditioning:

12-minutes Amrap

50 DUs

15 Hop Facing Parallette

12 Ring ROW

6 TO 9 Pull Up

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