WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
kneeling lat stretch

b) warm up 5min
12-9-6
ring rows
burpees
db deadlifts

c) bench press + pull up 14min
3 sets
1 bench press *
3 weighted pull ups**

*start at 85% and build
** heavier than last week

d) conditioning 18min
amrap 3min
20 burpee pull ups
max single db clean & jerks 25/20kg

2min rest

amrap 3min
20 single db clean & jerks 25/20kg
max burpee pull ups

2min rest

amrap 3min
20 db snatches 25/20kg
max target burpees

2 min rest

amrap 3min
20 target burpees
max db snatches 25/20kg

a) mobility & warm up 6min
line drills

c) pausing front squat 14min
3x5 pausing front squats @ 70%

3 sec bottom pause

d) conditioning 18min
3 rounds for time
400m run
60-40-20 wall balls 20/14lbs
80 double unders

a) mobility 4min
1:00 each
pass throughs
overhead squats
leg swings
calf stretch

b) warm up 6min
3 rounds
10 good mornings
10 snatch grip behind the neck press
10 overhead squats
10 step ups

c) explosiveness 15min
4 supersets
2 hang power snatches @ 70%
2 high box jumps

1-2min rest between sets

d) conditioning 12min
amrap 12min
1-2-3-4-etc
power snatches 50/35kg
overhead squats 50/35kg
10 box jumps 60/50cm

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
scorpion

b) warm up 8min
2 rounds
1:00 row
1:00 push ups
1:00 bike
1:00 step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-30 push press 20/15kg
3. 8-15 cal bike
4. 10-20 db step overs
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
samson stretch
down dog to seal

b) warm up 5min
2 rounds
8 elbow rotations
8 good mornings
8 front rack lunges
8 straight leg sit ups
partner skis

c) conditioning 35min
in teams of 2
4 rounds
amrap 8min
buy in: 60/55/50 cal ski
3 power cleans 60/40kg
4 front rack lunges 60/40kg
5 toes to bar

1 min rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion

b) warm up 5min
3-4 rounds
10 good mornings
10 snatch grip behind the neck press
10/8 cal bike / row

c) power snatch 10min
work up to a heavy 6 rep power snatch

d) conditioning 20min
for time
2:00 on / 1:00 off
60 / 50 cal bike
60 alt. db snatches 22.5/15kg
60 / 50 cal row