WODs

a) mobility 4min
ROM drills

b) snatch warm up 10min

c) power snatch 10-15min
1. build to a heavy set of 10rep
2. 1 x 10 @ 90%, 1 x 10 @ 80%

conditioning 15min
3 rounds for time
10 power snatches 60/40
20 pull ups
50 double unders

a) mobility
1min each
foamroller upper back
lat stretch on foam roller
calf stretches
reverse snowangels

b) warm up 5min
2 rounds
10 cal row
10 step overs
10 shoulder press

c) push press 10-15min
1. build to a heavy set of 10rep
2. 1 x 10 @ 90%, 1 x 10 @ 80%

d) conditioning 15min
amrap 15min
15/12 cal row
12 box jump overs 60/50
9 shoulder to overhead 60/50

a) mobility 5min
10 leg swings (each side)
10 pass through
10 overhead squats
10 prone behind the neck press

b) warm up 5min
10 shuttle runs (10m)
10 overhead squats (dowel)
10 straight leg sit ups

c) overhead squat 10min
build to a heavy set of 10rep

d) conditioning 20min
for time
800m run
40 back rack lunges 40/30
20 toes to bar
600m run
30 front rack lunges
15 toes to bar
400m run
20 overhead lunges
10 toes to bar

Happy Frauentag

a) mobility 3min
1min each
handwalk + push ups
instep rotation stretch
sasmon stretvch

b) warm up 10min
in teams of 2
15 good mornings (empty bar)
parnter does burpees
15 back squats
parnter does burpees
15 deadlifts
parnter burpees

then

10-8-6-4-2 deadlifts
*build to a heavy double wich is slighlty heavier than the workout weight

c) Open WOD 22.2 10min
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps for time
deadlifts 102/70
burpees over the bar

a) mobility
1min each
hip crossovers
handwalks
lunge with lateral reach

b) warm up 8min
2 rounds for quality
1min ring row
1min sit up
1min row
1min russian swings

conditioning
emom 30min (6 rounds)
1. 10-15 ring rows
2. 15-25 sit ups
3. 10-15 cal row
4. 15-25 swings
5. rest