WODs

a) mobility 5min
ROM drills

b) snatch warm up 5-10min

c) power snatch 10min
build to heavy single

d) conditioning 20min
3 rounds x amrap 5min
100 double unders
30 pull ups
50 alternating single dumbbell snatches 20/15

rest 2:30min between amraps

a) mobility 4min
1:00 each
cat and cow
quad shoulder opener
sumo squat stretch
hip circles (30s each)

b) warm up 5min
2 rounds
15/10 cal row
15 squats
15 sit ups

c) back squats 15min
for total load
5 sets of 3

d) conditioning 16min
on the 2:00 x 8 rounds
15 wall balls 9/6
15 wall ball sit ups 9/6
max cal row

a) mobility
ROM drills

b) clean & jerk warm up

c) clean & jerk 10-12min
build to heavy clean & jerk

d) conditioning 18-20min
for time
10-8-6-4-2 reps
clean & jerks 60/40
burpee pull ups
*400m between rounds

a) mobility 4min
1:00 each
hip cross overs
curtsy squats
down dog and seal
plank shoulder taps

b) warm up 6min
3 rounds
1:00 straight leg sit ups
1:00 step ups
1:00 row

c) conditioning 30min
emom 30min (7 rounds)
1. 10-15 knees to elbows
2. 10-15 db step ups
3. 10-15cal row
4. rest

a) mobility 3min
1:00 each
calf stretches
handwalks
scorpions

b) warm up 5min
for quality
A/B: 200m run
B/A: 50 rope jumps + 5 muscle snatches (empty bar)
A/B: 200m run
B/A: 50 rope jumps + 5 power snatches (empty bar)

c) team conditioning 40min
in teams of 2

for time
200m run
40 double unders
6 power snatches 40/30

400m run
80 double unders
12 power snatches 40/30

600m run
120 double unders
18 power snatches 40/30

800m run
160 double unders
24 power snatches 40/30

1000m run
200 double unders
30 power snatches 40/30

a) mobility 4min
warrior squats
barbell ankle stretch
kneeling lat stretch
plank shoulder taps

b) warm up 4min
2 rounds
15/12 cal row
5 thrusters (empty bar)
5 ring rows (1st) scapula pull ups (2nd)
5 burpees

c) conditioning 30min
on the 2:00 x 15
15/12 cal row
amrap
7 thrusters 35/25
7 pull ups
7 burpees