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WOD22032021, MONDAY





WARMUP

3 mins on any machine

3 rounds

. 5 muscle clean

. 5 strict press

. 5 good morning


TASK 1: WEIGHTLIFTING

A. Hang power clean

5 reps x 5 sets

Go every 2:00 mins


B. Power clean & jerk

30s x 20 sets


C. Clean shrug

3 sets, 12 reps


TASK 2: STRENGTH

A. Hip thrust

4 sets, 10 reps


B. Bench press

4 sets, 8 reps


C. Superset for 3 sets

. 12 DB fly

. 25 pushups


TASK 3: ACCESSORIES

A. Banded leg curls

3 sets, 50 reps


B. Superset for 3 sets

. 15/side pallof press

. 30 russian twists


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