WODs

a) mobility 3min
1:00 each
pass through
overhead squat
hand walk

b) warm up 5min
amrap 5min
10 good morning (empty bar)
5 down ups
10 overhead squats
5 down ups

c) snatch complex 15min
work up to a heavy complex of
1 hang power snatch
1 power snatch
1 overhead squat

d) conditioning 10min
for time
30 deadlifts 50/35kg
15 burpees over the bar
20 overhead squats
15 burpees over the bar
10 power snatches
15 burpees over the bar

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
hand walk + push up
calf stretch

b) warm up 6min
1 round
1:00 ski
1:00 marching plank
1:00 row
1:00 db deadlifts
1:00 bike
1:00 jumping jacks

c) conditioning 35min
emom 35min (5 rounds)
1. 8-15 cal ski
2. 10-20 push ups
3. 8-15 cal row
4. 10-20 alt. db snatch
5. 8-15 cal bike
6. 15-30 parallette jump overs
7. rest

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
kneeling lat stretch

b) warm up 5min
in teams of 2
amrap 5min
5 push ups
10 ring rows
15 air squats
partner bikes

c) conditioning 35min
in teams of 2 for total reps
amrap 5min x 6
30/27/24 cal bike
20 pull ups
max db thrusters 20/15kg

1 min rest

a) mobility 3min
1:00 each
samson stretch
hand walk
inverted hamstring stretch

b) warm up 6min
emom 6min
1.: 5 burpees + 5 good mornings
2: 10/8 cal row

c) power clean 12min
on the 3:00 x 4
3 power cleans

d) conditioning 15min
for time
30 hang power cleans 60/40kg
20 burpees over the rower
1000 m row
20 burpees over the rower
30 hang power cleans

a) mobility 4min
1:00 each
elbow instep rotation
calf stretch
hip crossovers
kneeling lat stretch

b) warm up 6min
2 rounds
30 sec on / 15 sec off
ring rows
step ups
straight leg sit ups
ski / bike

c) weighted pull up 10min
5 x 1 strict weighted pull up (climbing)

1 min rest between sets

d) conditioning 18min
amrap 8min
12/10 cal ski
9 box jumps 75/60

2 min rest

amrap 8min
12/10 cal bike
9 toes to bar

a) mobility 3min
1:00 each
pass throughs
dowel overhead squats
cossack squats

b) warm up 5min
10 cal row
10 back squats (empty bar)
10 cal row
10 snatch grip behind the neck press
10 cal row
10 overhead squats

c) back squat 15min
5x5 tempo back squats @ 65 %

*5 sec down

d) conditioning 10min
amrap 10min
row calories

on every 2:00 starting at 0:00
15 overhead squats 40/30kg