WOD 19/08/2022

A. Weightlifting

Every 90 seconds per 5 sets (7.30 min):

5-4-3-2-1 reps:
• Hang Power Snatches
Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

Every 90 seconds per 4 sets (6.00 min):
• 3 Snatch
Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Every 90 seconds per 5 sets (7.30 min):
5-4-3-2-1 reps:
• Hang Power Cleans
Weight: 30%, 35%, 40%, 45%, 50% of 1RM.

Every 90 seconds per 4 sets (6.00 min):
• 3 Clean & Jerk
Weight: 40% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Total of 21 minutes of Work

B. Conditioning

7 min AMRAP:
• 50 Double Unders
• 10 Russian Kettlebell Swings 32/24 Kg
Goal: 7 rounds.