WODs

a) mobility 4min
1:00 each
kneeling lat stretch
handwalk
samson streth

b) warm up 6min
2 rounds each
A: 200m run
B: 1 rounds
12 ring rows
9 deadlifts
6 hang cleans
3 push jerks

c) conditioning 30min
in teams of 2 for time
600m run with dumbbells
60 pull ups
6 rounds of dumbbell "DT"
400m run with dumbbells
40 pull ups
4 rounds of dumbbell "DT"
200m run with dumbbells
20 pull ups
2 round of dumbbell "DT"

*1 round of dumbbell "DT"
12 deadlifts 20/15kg
9 hang power cleans 20/15kg
6 push jerks 20/15kg

a) mobility 3min
1:00 each
pass through
samson stretch
instep rotation stretch

b) snatch warm up 5min
3 rounds
5 tall muscle snatch (1.) / hang muscle snatch (2.) / muscle snatch (3.)
5 burpees
5 step ups

c) power snatch 10min
on every 2min for 10min
5 power snatches 70%
last set is max reps

d) conditioning 15min
10-1 reps for time
power snatches 40/30 kg
burpee box jumps 60/50

a) mobility 4min
1:00 each
instep rotation
sumo squat stretch
hand walk
reverse snow angels

b) warm up 5min
3 rounds
10 cal row
5 front squats (empty bar)
5 press
5 thrusters

c) strict press 12min
4 sets of 12 reps @ 60%

d) conditioning 15min
5 rounds for time
20/15cal row
10 thrusters 50/35

a) mobility & warm up 6min
line drills

b) clean & jerk 10min
on every 2min for 5 sets
3 clean & jerks
start at > 70% and increase weight on each set

c) conditioning 19min
4 rounds x amrap 4min
12 power cleans 60/40
400m run
max ring muscle ups / (chest to bar) pull ups

1min rest

a) mobility 4min
1:00 each
sumo squat strech
cossack squats
down dog and seal
hip circles

b) warm up 5min
1 round
50 single unders
10 sit ups
10 air squats
20sec squat hold
50 single unders
10 sit ups
10 back squats (empty bar)
20sec back squat hold

c) back squat 15min
6 sets:
12-10-8-12-10-8

start at 50% and build from there.
rest 1-2 min between sets.

d) conditioning 15min
amrap 15min
60 double unders
30 wall balls 9/6
15 toes to bar

happy easter!