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WOD21092020, MONDAY



WARMUP

EMOM 6 mins

Min 1: 14 lunges

Min 2: 45s wall sit

Min 3: 20s / side plank


TASK 1: WEIGHTLIFTING

A. Clean pull + hang squat clean

EMOM 8 mins


B. Squat clean

EMOM 8 mins


TASK 2: STRENGTH

A. Back squat

4 sets, 8 reps


TASK 3: CONDITIONING

7 min AMRAP

Cash in: 50 OH one arm lunges

Then AMRAP:

. 9 Alt. DB snatch

. 3 bar M.U


TASK 4: ACCESSORIES

2 ROUNDS

. 50 banded leg curls

. 50 Glute Bridges

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