WODs

a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
hip crossovers

b) warm up 8min
2 rounds
1:00 row
1:00 squats
1:00 jumping jacks
1:00 sit ups

c) conditioning 34min
emom 35min (7 rounds)
1. 8-12 cal row
2. 8-15 kb goblet squats
3. 10-20 parallette jump overs
4. 10-20 medball sit ups
5. rest

a) mobility 3min
1:00 each
samson stretch
hand walk
elbow instep rotation

b) warm up 8min
3 rounds
1:00 row
1:00 down ups
1:00 step overs
1:00 mountain climbers

c) conditoning 30min
in teams of 2
4 rounds for total reps
2:00 row
2:00 burpees
2:00 box jump overs 60/50
2:00 rest

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
inverted hamstring stretch

b) warm up 5min
10-8-6-4-2
push ups
medball deadlifts
medball squats

c) deadlift 15min
build to a heavy triple

d) conditioning 7min
amrap 7min
wallballs 20/14 lbs

emom [starting at 1:00]:
5 deadlifts 100/70 kg

e) midline 5min (optional)
1 x max time plank hold (5min cap)

a) mobility & warm up 6min
line drills

b) power snatch 12min
build to a heavy complex of
1 hang power snatch + 1 power snatch

c) conditioning 18min
for time
400m run

directly into

21-15-9
power snatches 40/30kg
chest to bar pull ups
200m run

a) mobility 4min
1:00 each
hand walk
cossack squats
hip crossovers
calf stretch

b) warm up 5min
3-4 rounds
10 sit ups
10 air squats
10 push ups
40 single unders

c) push jerk 15min
5 Sets
build to a heavy set of 5 push jerks

Rest 1-2 min between sets. Start @ 70%

d) conditioning 15min
amrap 15min
7 toes to bar
5 dumbbell thrusters 20/15 kg
30 double unders

a) mobility & warm up 6min
1:00 each
samson stretch
row (slow)
elbow instep rotation
row (moderate)
hand walk + push up
row (fast)

c) power clean + broad jump 12min
4-3-2-1 power cleans + 5 broad jumps

start at 70%.

1-2 min rest between sets.

d) conditioning 20min
3 rounds x amrap 4min
20 burpees over the rower
500/400 m row
max power cleans 60/40kg

4 min rest