WODs

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

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