WODs

a) mobility 4min
1:00 each
pass through
warrior squat
calf stretch
prone behind the neck press

b) warm up 5min
2 rounds
250/200m row
50 single unders
5 tall muscle snatches (1.)
snatch grip behind the neck jerks (2.)

c) power snatch 12min
work up to a heavy 3rep power snatch

d) conditioning 16min
amrap 4min
500/450m row
100 double unders
max power snatches 30/25kg

2min rest

amrap 4min
500/450m row
100 double unders
max power snatches 40/30kg

2min rest

amrap 4min
500/450m row
100 double unders
max power snatches 50/35kg

a) mobility 4min
1:00 each
warrior squat
cossack squat
handwalk
back rack elbow rotation

b) warm up 6min
10-8-6-4-2 reps
down ups
ring rows
front squats (empty bar)
step ups

c) front squats 15min
6-4-2-6-4-2
start at 67%.
1-2min rest between sets.

d) conditioning 15min
3 rounds for time
15 burpee pull ups
15 front squats 60/40kg
15 box jumps 60/50

a) mobility 3min
1:00 each
curtsey squats
samson stretch
instep rotation stretch

b) warm up 8min
2 rounds
40sec on / 20sec off
lunges (1.) / jumping lunges (2.)
cal row
kb deadlift (1.) kb high pulls (2.)
cal bike

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 jumping lunges
2. 10-15 cal row
3. 15-20 kb high pulls
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
handwalk
samson stretch
scorpion

b) warm up 5min
A: 100m run
B: amrap
10 russian kettlebell swings
5 burpees

c) team conditioning 35min
in teams of 2
5 rounds for time
400m run
42 kettlebell swings 24/16
24 burpees over the partner

a) mobility 4min
1:00 each
sumo squat stretch
instep rotation
kneeling lat stetch
squat hold

b) warm up 6min
3 rounds
10 air squats
10 ring rows
50 single unders

c) back squat 12min
8-6-4-8-6-4
start at 60%. 2nd wave heavier.
1-2min rest between sets

d) conditioning 14min
7 rounds for time
30 double unders
5 chest to bar pull ups
7 thrusters 35/25

a) mobility 4min
1:00 each
instep rotation
inverted hamstring stretch
calf stretch
samson stretch

b) warm up 6min
2 rounds
1min deadlifts (empty bar)
1min bike
1min box step overs 60/50

c) deadlift 12min
5 sets
5 deadlifts
1-2min rest between sets.
start at 70% and build from there

d) conditioning 15min
5 rounds for total reps
1min max db snatches
1min max box jump overs 60/50
1min max cal bike