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