WODs

a) mobility 5min
1-2min foam rolling quads
1min lat stretch on foamroller
1min warrior squats
1min hip circles (30sec each side)

b) warm up 5min
12,9,6 reps for quality
front squat
push press
ring rows

c) thruster 15min
1. build to a heavy set of 7
2. build to a heavy set of 5
3. build to a heavy set of 3

d) benchmark conditioning 10min
"Fran"
21,15,9 reps for time
thrusters
pull ups

compare to 25.11.19

a) mobility 4min
1min each
handwalk
samson stretch
scapula push ups
bird dogs

b) warm up 6min
2 rounds
1min each
burpees
banded good mornings
machine of choice

c) conditioning 32min
emom 32min (8 x)
1. 3-5 wall walks
2. 10-15cal ski
2. 15-20 db snatch
3. 10-15 cal row
4. rest

a) mobility 3min
1min each
handwalk
scorpion
calf stretch

warm up 5min
in teams of 2
2 rounds
4 muscle cleans
8 push ups
12 box step ups
partner does bike

team conditioning 35min
in teams of 2
for time

10 rounds
4 power cleans 60/40
8 hand release push ups
12 box jumps

into

120/100cal bike

into

1 round
40 power cleans 60/(40
80 hand release push ups
120 box jumps

a) mobility 3min
1min each
dowel lat stretch
pass through
overhead squat

b) snatch warm and priming 10-15min
3 x 3 tall snatch

c) snatch 10min
build to a heavy snatch

d) conditioning 15min
21,15,9 reps for time
overhead squat 50/35
chest to bar pull ups

into

45 bar facing burpee

a) mobility 5min
1min each
pass through
lat stretch on dowel
dowel front rack stretch
prone behind the neck press
sasmon stretch

b) specific jerk warm up 5min

c) split jerk 10min
build to a heavy set of 2 reps split jerk

d) conditioning 25min
50,40,30,20,10 reps for time
front rack reverse lunges 40/30
abmat sit ups
cal row

a) mobility 5min
1min each
foamrolling back
inverted hamstring stretch
90/90 stretch
bird dogs

b) warm up 5min
2 roudns
30 rope jumps
12 deadlfits (empty bar)
9 tall muslce cleans
6 shoulder press

c) deadlift 15min
build to a heavy 3 rep deadlift

d) conditioning 15min
5 rounds for time
9 double dumbbell push jerks 20/15
12 double dumbbell hang power cleans 20/15
15 double dumbbell deadlifts 20/15
45 double unders

1min rest