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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


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