WODs

a) mobility
1:00 each
warrior squat
downdog and seal
scorpion
glute bridge

b) warm up
500/400m row
into
amrap
5 tall muscle cleans (empty bar)
5 front squat
5 strict press

c) hang squat clean & jerk
build to a heavy single

d) conditioning 14min
"CF open 14.4"
amrap 14min
60cal row
50 toes to bar
40 wall balls 9/6
30 power cleans 60/40
20 ring muslce ups / burpee pull ups

a) mobility 4min
10m each
samson stretch
handwalk
instep rotation stretch
crab walk

b) warm up 5min
10-8-6-4-2 reps
burpees
shutttle run

c) conditioning 25min
amrap 25min
5 devils press 20/15
50m front rack carry 20/15
10m burpee broad jumps
100m shuttle run

d) accessory 10min
3-5 sets
10 push ups on dumbbells
10m bumbbell reverse bear crawl 20/15

a) mobility 5min
1:00 each
foam roller calf
foam roller quads
sumo squat stretch
lat stretch on foam roller
hip circles

b) warm up 5min
2 rounds
60sec row
40sec wall sit
20sec chin over bar/ring hold

c) back squat 15min
on the 2:30 x 6 sets:
1. 7 reps @ 65%
2. 5 reps @ 68%
3. 3 reps @ 70%
4. 7 reps @ 68%
5. 5 reps @ 70%
6. 3 reps @ 73%

d) conditioning 18min
for time (partition however)
1500m row
100 thrusters 20/15
50 pull ups

a) mobility 4min
1:00 each
alternating pigeon stretch
instep rotation stretch
down dog and seal
bird dog

b) warm up 5min
21-15-9
banded good mornings
push ups

c) deadlift 15min
5 sets:
1 deadlift @ 83%

benchmark conditioning 20min
""Donny""
21-15-9-9-15-21 reps for time
deadlifts 100/70
burpees

compare to 21.04.22

a) mobility 4min
1:00 each
pass through
sumo squat stretch
instep rotation stretch
overhead squat

b) warm up 5min
amrap 5min
5 tall muscle snatch
5 overhead squats
50 single unders

b) hang squat snatch 10min
build to a heavy single

c) conditioning 20min
5 rounds for time
60 double unders
15 overhead squats 40/30
10 strict pull ups

a) mobility 3min
1:00 each
scorpion
handwalk
calf stretch
reverse snowangles

b) warm up 6min
emom 6min
1. 5 push ups + 10 step ups
2. 10 one arm db swings / arm
3. row

c) conditioning 32min
emom 32min (8 rounds)
1. 5-10 burpee box jumps 50
2. 15-20 single db hang clean & jerks 20/15*
3. 10-15 cal row
4. rest

*switch arm every 5 reps