WODs

a) mobility 3min
1min each
scorpion
handwalks
samson stretch

b) warm up 6min
2 rounds of
1min each station
burpees
db deadlifts
row

c) conditioning 32min
emom 32min (8 rounds)
1. 10-15 push ups
2. 15-20 db cleans
3. 10-15 cal row
4. rest

a) mobility 3min
partner hip flexor stretch
parnter bottom squat stretch

b) warm up 5min
2 rounds
200m ski
patner does
10 step ups
10 med ball sqauts

c) team conditioing 35min
4 rounds for time
600m Ski
60 box jumps 60/50
60 wall balls 9/6

a) mobility 5min
ROM drills

b) snatch warm up 5-10

c) snatch complex 10min
build to a moderate / heavy complex
1 power snatch +
1 hang power snatch

d) conditioning 15-20min
for time
60 sit ups
30 hang power snatches 40/30
15 wall walks
30 hang power snatches 40/30
60 sit ups

a) mobility / warm up
line drills

b) long conditioning 40min
5 rounds for time
30 russ swing 24/16
20 goblet squats 24/16
1000m run

a) mobility 4min
1min each
around the world
pass through
overhead squat
leg swing (30sec each)

b) warm up 4min
2 rounds of amrap 2min
5 overhead squats (empty bar)
5 burpees
row

c) overhead squat 10min
build to a heavy set of 5 reps

d) conditioning 20min
10 rounds of amrap 2min
250/200m row
max burpees over the rower

a) mobility 4min
1min each
handwalk
scorpions
instep rotations
samosn stretch

b) warm up 5min
amrap 5min for quality
5 shoulder press
10 alt reverse lunges
20 single unders

c) push press 10-15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
amrap 15min
10 kipping handstand push ups
30 double unders
15m double db front rack lunges 20/15