WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
scorpion

b) warm up 5min
3 rounds
15 bar hops
12 elbow rotations
9 good mornings (empty bar)
6 strict press

c) clean & jerk complex 15min
for load
1 deadlift
1 power clean
1 hang power clean
1 push jerk

d) benchmark conditioning 12min
"DT"
5 rounds for time
12 deadlifts 70/50kg
9 hang power cleans
6 push jerks

compare to 19.12.2022

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
scorpion
kneeling lat stretch

b) warm up 6min
on every 90sec x 4
10 ring rows + bike
10 push ups + run

c) conditioning 28min
5 rounds for time
10 db plank rows
15 push ups on dbs
200m farmers carry
25/20 cal bike

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
calf stretch

b) warm up 5min
amrap 5min
30 single unders
10 medball push ups
10 medball squats

c) bench press 16min
on the 1:30 x 8
5 bench press @ 70%

d) conditioning 14min
amrap 14min
60 double unders
30 sit ups
10-20-30... wall balls 20/14lbs

a) mobility 4min
1:00 each
elbow instep rotation
scorpion
hamstring stretch on box
calf stretch

b) warm up 5min
on every 2:30 x 2
10 good morning (empty bar)
10 snatch grip behing the neck press
10 step ups
remaining time row

c) power snatch 10min
work up to a heavy set of
5 touch and go power snatches

d) conditioning 19min
4 rounds
amrap 4min
500/450m row
25 box jumps 60/50
max power snatches 40/30kg

1min rest

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
kneeling lat stretch

b) warm up 5min
on every 45 sec x 6
1: 10 shoulder press + overhead hold
2: 10 front squats + bottom squat hold
3: 10 ring rows + top of ring hold

c) back squat 15min
4 sets
5 tempo back squats @ 70%

5 sec bottom hold

d) conditioning 15min
amrap 15min
10 thrusters 35/25kg
10 pull ups
10 burpees over the bar

a) mobility 3min
1:00 each
samson stretch
hand walk
kneeling lat stretch

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 ring rows
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping pull ups
4. 8-15 cal bike
5. rest