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WOD28092020, MONDAY




WARMUP

EMOM 6 mins

Min 1: 50s wall sit

Min 2: 10 air squats + 10 lunges


TASK 1: WEIGHTLIFTING

A. Squat clean + jerk

1+2 reps x 10 rounds, go every 90s


B. Clean shrug

3 sets, 10 reps


TASK 2: STRENGTH

A. Back squat

4 sets, 5 reps


B. Reverse lunges

2 sets, 8/side


TASK 3: CONDITIONING

10 ROUNDS

. 7 Burpees to target

. 3 burpees chest to bar


TASK 4: ACCESSORIES

3 ROUNDS

. 20 face pulls

. 40 pull apart

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