WODs

"a) mobility 4min
1min each
sumo squat stretch
lateral squat stretch
samson stretch
marching plank

b) warm up 4min
2 rounds
3 burpees box step overs
6 good mornings (empty bar)
9 air squats

c) front squat 15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 19min
5 x amrap 3min
3 burpee pull ups
6 box jump overs 60/50
9 swings 24/16

1min rest

a) mobility 4min
1min each
table top bridge
scorpion
calf stretch
push up to down dog

b) warm up 5min
2 rounds for time
20 singe unders
10 push ups
20 singe unders
10 lunges

c) bench press 15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 15min
amrap 15min
30 double unders
75m db farmers carry 20/15
30 double unders
15 handstand push ups
30 double unders
15m db front rack lunges

a) mobility 4min
1 min each
handwalk
instep rotation stretch
kneeling forearm stretch
kneeling lat stretch

b) clean warm up 5-10min

c) power clean 12min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 18min
3 rounds for time
500/400m row
21-15-9 reps
hang power cleans 60/40
pull ups

a) mobility
1min each
samson stretch
instep rotation stretch
hip cross over

b) warm up 6min
2 rounds of
1min each station
bike
lunges
plank shoulder taps

conditioning 32min
emom 32min (8 rounds)
1. 5-15 cal bike
2. 10-20 alt plate overhead lunges 20/15
3. 15-25 sit ups
4. rest

a) mobility
1min each
sumo squat stretch
samson stretch
handwalk + push ups

b) warm up 5min
5-4-3-2-1 reps for quality
muscle cleans (empty bar)
front squat
shoulder press
burpees
box jumps / step ups

c) team conditioning 35min
in teams of 2
20-18-16-14-12-10-8-6-4-2 reps for time
clusters 40/30
burpee box jump overs 60/50

a) mobility 5min
ROM drills

b) snatch warm up 5-10min

c) power snatch 10min
build to a heavy set of 5 reps

d) conditioning 15-20min
5 rounds for time
15 toes to bar
50 double unders
15-12-9-6-3 power snatches 50/35