WODs

a) mobility 4min
1:00 each
90/90 stretch
handwalk
scorpion
kneeling lat stretch

b) warm up 8min
21 deadlifts (empty bar)
21/15 cal row
15 deadlift (light)
15 burpees
9 deadlifts (light moderate)
9 scapula pull ups

c) deadlift 15min
5-4-3-2-1 reps
start at 70% and build to a heavy single

d) conditioning 16min
amrap 4min
21/15 cal row
21 burpees
21 chest to bar pull ups

rest 2min

amrap 4min
15/9cal row
15 burpees
15 toes to bar

rest 2min

amrap 4min
9/6 cal row
9 burpees
9 pull ups

a) mobility 4min
1:00 each
pass through
handwalk
calf stretch
sumo squat stretch

b) warm up 5min
2-3 rounds
5 tall muslce snatches (empty bar)
5 snatch grip behind the neck jerks
10 step overs 60/50
10 squats

c) snatch complex 10min
emom 10min
1 snatch high pull
1 power snatch
1 hang power snatch

d) conditioning 15min
3 rounds for time
10 power snatches 50/35
20 box jump overs 60/50
30 wall balls 9/6

a) mobility 3min
1:00 each
curtsy squat
instep rotation stretch
scorpion

b) warm up 6min
emom 6mn
1. step overs
2. straight arm burpees
3. cal row

c) conditioning 32min
emom 32min (8 rounds)
1. 10-15 db step overs
2. 8-12 burpees
3. 10-15cal row
4. rest

a) mobility 3min
1:00 each
handwalk
scorpion
sumo squat stretch

b) warm up 6min
in teams of 2
3 rounds
A: 100m run
B: 1 round
3 deadlifts (build weight)
6 push ups
9 squats

c) team conditioning 35min
for time
1000m run

into

30 rounds
3 deadlifts 100/70
6 push ups
9 squats

into

1000m run

a) mobility 3min
1:00 each
handwalk
kneeling lat stretch
instep rotation stretch

b) warm up 5min
5 rounds
10-8-6-4-2
pendlay row (empty bar)
5-4-3-2-1
clean deadlifts
tall muscle clean
strict press

c) clean & jerk 15min
build to a heavy set of 3 reps

d) conditioning 15min
5 rounds for time 15min
15 pull ups
10-8-6-4-2 clean & jerks 70/50

a) mobiity 3min
1:00 each
box shoulder stretch
box ankle stetch
samson stretch

b) warm up 6min
emom 6min
1. squats
2. burpees
3. box step overs 60/50

c) back squats 12min
build to a heavy set of 3 reps

d) conditioning 20min
amrap 2min x 5
15 burpee box jump overs 60/50
max wall balls 9/6

rest 2min between rounds