WODs

a) mobilty 4min
arm circles (30sec each direction)
instep rotations stretch
handwalks
bird dogs

b) warm up 5min
3 rounds
200/150m row
5 good mornings (empty bar)
5 snatch grip strict press

c) muslce snatch 10min
3-5 sets of
5 muscle snatches @ light weights

d) conditioning 20min
for max reps
0:00 - 2:00
500/400m row
max power snatches 60/40

rest 1min

3:00 - 6:00
750/600m row
max power snatches

rest 2min

8:00-12:00
1000/750m row
max power snatches

rest 2min

14:00-17:00
750/600m row
max power snatches

rest 1min

18:00-20:00
500/400m row
max power snatches

a) mobility 4min
1:00 sumo squat stretch
1:00 kneeling lat stretch
1:00 scorpions
10 hollow rock / arch rock (20s hold each)

b) warm up 5min
every 1:30 x 3
1 rounds of "Cindy"
5 pull ups
10 push ups
15 squats

remaining time
1st round top of push up hold
2nd round deadhang hold
3rd round bottom of squat hold

c) back squat / strict weighted pull ups 15min
4-5 sets
A: 5-6 back squats @ 65-70%
*6-8sec eccentric
B: 2-5 weighted strict pull ups

d) conditioning 15min
amrap 15min "Cindy"
5 pull ups
10 push ups
15 squats

a) mobility 4min
1:00 each
90/90 stretch
handwalks
calf stretches
plank shoulder taps

b) warm up 5min
2-3 rounds for
200m run
10 sit ups
5 good mornings

c) benchmark conditioning 35min
"Mr. Joshua"
5 rounds for time
400m run
30 (GHD) weighted sit ups
15 deadlifts 110/75

compare to 30.4.2018

a) mobility 4min
1:00 each
scorpions
calf stretch
handwalk
elbow to plank

b) warm up 5min
1 round of
1:00 on / 15sec off
row
burpees
box jumps
kb high pulls

c) conditioning 35min
emom 35 (7 rounds)
1. 10-15cal row
2. 5-10 burpees
3. 15-20 box jumps 50
4. 15-20 kb high pulls 24/16
5. rest

a) mobility 3min
1:00 partner squat hold
1:00 partner shoulder stretch

b) warm up 5min
in teams of 2
2-3 rounds each
5 push press
5 front squat
5 thrusters
partner rows (moderate pace)

c) team conditioning 35min
in teams of 2
for time

1000/800m row
50 front squats 40/25
50 pull ups

1000/800m row
75 push press 30/20
50 pull ups

1000/800m row
100 thrusters 20/15
50 pull ups

a) mobility 4min
1:00 each
instep rotation stretch
handwalk + push ups
table top bridge
reverse plank

b) warm up 5min
8-6-4-2 reps
good mornings (empty bar)
push up
40 rope jumps

c) deadlift / strict (weighted) ring dips
4-5 sets
A: 5-6 deadlifts @ 60-65%
*6-8sec eccentric
B: 2-5 strict weighted ring dips

d) conditioining 13min
amrap 13min
buy in 1000m run

with the remaining time
60 double unders
10 db hang snatches
60 double unders
20 db hang snatches
60 double unders
30 db hang snatches
...

*add 10 dumbbell hang snatches each round