WODs

a) mobility
1:00 each
down dog and seal
sasmon stretch
instep rotation stretch
plank hold

b) warm up 5min
A/B: 10cal ski
B/A: 10 deadlifts (empty bar) + plank*
A/B: 10cal bike
B/A: 10 deadlifts 60/40 + plank*
*until parter finished on the erg

c) team conditioning 35min
in teams of 2
for time
10/8cal bike (A) / ski (B)
2 deadlifts 100/60
2 toes to bar
10/8cal bike (B) / ski (A)
4 deadlifts 100/60
4 toes to bar
...
10/8cal bike (B) / ski (A)
20 deadlifts 100/60
20 toes to bar

a) mobility 4min
1:00 each
scorpions
quad shoulder opener
sumo squat stretch
scapula push ups

b) warm up 4min
2 rounds
250/200m row
10 squats
5 strict press

c) strict press 12min
for total load
5 sets of 3

d) conditioning 18min
on the 6:00 x 3 rounds
1000/800m row
15 double db front squats 20/15
max double db shoulder to overhead

a) mobility 4min
1:00 each
90/90 stretch
handwalks
instep rotation stretch
glute bridges

b) warm up 5min
1 round
100m run
5 tall muscle clean
100m run
5 hang muscle cleans
100m run
5 hang power cleans

c) hang power clean 10min
build to heavy set of
5 hang power cleans

d) conditioning 20min
for time
80 push ups
60 box jumps
40 hang power cleans 40/30

every 5min (starting at 0:00) 400m run

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