WOD29032021, MONDAY

WARMUP

. 400m run

Then, 3 rounds (empty bar):

. 3 muscle snatch

. 3 push press behind the neck

. 3 OHS

TASK 1: WEIGHTLIFTING

A. Power snatch + hang squat snatch

EMOM x 12 mins

B. Squat snatch

4 sets, 2 reps (single)

C. Snatch grip deadlift

3 sets, 5 reps (pause 3s below knee at every rep)

TASK 2: STRENGTH

A. Superset for 3 rounds

. 6 DB Bench press

. 8/side DB row

. 20 ring row

B. Superset for 3 rounds

. 15 bent over lateral raises

. 15 side lateral raises

C. Superset for 3 rounds

. 12 bicep curls

. 30 banded tricep pushdown

(Hold for 30s at last rep with arm fully extended)