WOD28122020, MONDAY

WARMUP

. 400m run

TASK 1: WEIGHTLIFTING

A. Hang snatch

Every 90s, 8 rounds

3 TNG

B. Jerk behind the neck

Every 90s, 5 rounds

3 reps

TASK 2: STRENGTH

A. Superset for 4 rounds, go every 2 mins

. 5 bench press

. 5 strict weighted pull-up

B. Superset for 4 rounds, go every 2 mins

. 30 tricep push down

. 5 weighted dips

TASK 3: CONDITIONING

5 ROUNDS

. SKI ERG

30s Max cal

3 mins rest