WODs

a) mobility 3min
1min samson stretches
1min lat stretch on box
1min hip crossovers

b) warm up 6min
in teams of 2
2 rounds (each)
5 push ups
10 step overs
15 straight leg sit ups
partner does bike

c) press 10min
build to a heavy 3rep shoulder press

d) interval conditioning 20-24min
amrap 4min
20 double db step overs 20/15
20 toes to bar
max cal bike

rest 4min

amrap 4min
15 double db step overs 20/15
15 toes to bar
max cal bike

rest 4min

amrap 4min
10 double db step overs 20/15
10 toes to bar
max cal bike

a) mobility 4min
1min pass through
1min prone behind the neck press
1min handwalks
1min alt calf stretches

b) snatch warm up 5min

c) snatch 10min
3 x 3 muscle snatch
3 x 3 power snatch
*30sec double under practice after btw sets

d) conditioning 12min
75 power snatches 35/25
emom 30 double unders (starting at 0:00)

e) wall walk conditioning 10min
emom 10min
1. wall walks
2. rest

a) mobility 3min
1min sumo squat strech
1min instep rotations
1min reverse snowangels

b) warm up 4min
1min wall balls
1min kb deadlifts 24/16
1min press 20/15
1min cal row

c) conditioning
emom 30min
1. 10-15 wall balls 20/14
2. 15-20 kb high pull 24/16
3. 15-20 push press 20/15
4- 10-15cal row
5. rest

a) mobility 4min
tabata
samson stretch
handwalk + push ups

c) warm up 6min
3 pull ups
6 single db hang clean & jerks
9 step ups
partner does ski

d) team conditioning 30min
amrap 30min
30 strict pull ups
60 single db hang clean & jerks 20/15
90 db step ups 20/15
120/100cal ski

a) mobility 4min
10 good mornings
10 trunk rotations
10 pass through
10 overhead squat

b) warm up 5min
2 rounds for time
6 overehead squats (empty bar)
9 burpees
12 straight leg sit ups

c) overhead squat 10min
build to a heavy 3rep overhead squat

d) conditioning 18min
5 rounds for time
15 overhead squats 40/30
15 burpees over the bar
15 toes to bar

a) mobility 4min
sumo squat stretch
lateral squat stretch
scorpions
scapula push ups

b) warm up 6min
2 rounds
40sec on / 20sec off
air squats
push ups
bike (arms only)

c) benchmark 15min
"stirct JT"
21,15,9 reps for time
handstand push ups
ring dips
push ups

d) bike conditioning 12min
2 rounds (teams of 2)
90sec bike (moderate)
90sec rest
60sec bike (fast)
60sec rest
30sec bike (sprint)
30sec rest