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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)

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