WOD21012020

Warm up

A. 3-minutes any machine@ low intensity

10 inch warm

B. Seated Box jump @ as high as possible

5 sets , 2 reps

Weightlifting

A. Power snatch

5 reps , Every 2:30 x 4 Rounds

3 reps , Every 1:30 x 4 Rounds

1 reps, Emom 4-minutes

B. Deficit ( 45lb plate) snatch grip Deadlift

5 sets , 5 reps

Skill :

A. HS walking

* Option A1: HS For distance

1-minutes For distance : 2-minutes Rest

X 4 Rounds

* Option A2: Hs hold wall support + Hand Lift

2 to 3,/ side Emom - 9 minutes

B. 3 weighted chin up + 25 banded triceps extension

3 sets , Rest 90-seconds between sets