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)