WODs

a) mobility 4min
1min each
sumo squat stretch
lateral squat stretch
instep rotation stretch
glute bridge

b) warm up 6min
emom 6min
6 squats
6 burpees
6 step overs 60/50

c) back squats 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

conditioning 15min
emom 6min
6 db front squats 20/15
max devils press

3min rest

emom 6min
6 db step overs 20/15
max db cleans 20/15

a) mobility 3min
1min each
scorpions
table top bridge
samson stretch

b) warm up 5min
12-9-6 reps for quality
cal row
push press (empty bar)

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

d) conditioning 15-20min
27-21-15-9 for time
cal row
push jerks 50/35

*each additional break is 10cal row

a) mobilty 4min
1min each
foam roller back / lat
lat stretch on foam roller
sumo squat stretch
handwalks

b) warm up 5min
3 rounds for quality
5 bar taps
10 deadlifts (empty bar)
15 squats

c) pull ups 5min
amrap 5min
3 unbroken strict pull ups

d) conditioning 20min
2 rounds for time
10 bar muscle ups / c2b pull ups
20 bar facing burpees
30 deadlifts 80/60
40 wall balls 9/6

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