WODs

a) mobility 5min
5min range of motion drills

b) clean & jerk warm up 10min

c) clean complex 10min
build to a heavy complex
1 power clean
1 squat clean
1 push jerk

d) conditioning 10min
4 rounds
10 squat cleans 60/40
10 push jerks

e) midline accessory 8min
45 strict toes to bar
each break 15 abmat sit ups

a) mobility
1min handwalk + push ups
1min alt calf stretches
1min sasmon stretch

b) warm up
3 rounds
6 ring rows
6 step ups
6 db good mornings

c) muscle ups 10min
emom 10min
1-2 muscle ups / 2-4 strict (ring) pull ups

or

even: 5 ring rows + 5 (jumping) ring dips
odd: 5 feet assisted ring muscle up transitions

d) conditioning 14min
emom 6min
6 (chest to bar) pull ups
6 box jump overs 60/50
max alt db snatches 20/15

2min rest

emom 6min
6 (chest to bar) pull ups
6 box jump overs 60/50
max alt db snatches 20/15

a) mobility 3min
reverse inchworms
hip cross overs
inversted hamstring stretches

b) warm up 5min
2 rounds
10 sit ups
10/5cal bike
10kb deadlifts

c) conditioning 32min
emom 32min
1. 10-15 wall ball sit ups
2. 10-15 bike
3. 15-20 kb swings
4. rest

a) mobility 4-5min
5 sumo squat stretches
partner holds bottom of med ball squat
10 scorpions
partner does kneeling lat stretch on med ball

b) warm up 5min
2 rounds
5 burpees over the med ball
10 med ball squats
partner rows

team conditioning 35min
for time
50/40cal row

5 rounds
20 burpees
20 wall balls

50/40cl row

5 rounds
20 burpees over the erg
20 wall balls

50/40cal row

a) mobility 4min
1min dowel good mornings
1min pass throughs
1min overhead squats
1min prone behind the neck presses

b) snatch warm up 10min

c) power snatch 10min
emom 10min
3 power snatches
(building in weight)

d) conditioning 10min
1-10 toes to bar
10-1 deadlifts 100/70

e) midline accessory 5min
accumulate 2min weighted plank 20/15

a) mobility 3min
1min lateral squat stretches
1min scorpions
1min bird dogs

b) warm up 5min
emom 5min
6 back squats (empty bar)
6 shoulder press

c) strength 15min
5 supersets
3 front squats > 75% of 1rm
30sec handstand hold

d) conditioning 12min
30,20,10 reps for time
db front squat 20/15
handtand push ups