WODs

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

b) warm up 5min
3-4 rounds
5 snatch grip push jerks (empty bar)
5 high hang power snatch
50 single unders / double under practice

c) hang power snatch 10min
build to a heavy single hang power snatch

d) conditioning 25min
for time
100-20 double unders
50-10 wall balls 9/6
25-5 hang power snatches 35/25kg

a) mobility
1:00 each
single leg rdl
instep rotation stretch
samson stretch
glute bridge

b) warm up 5min
4 rounds
8 banded good mornings
4 pike push ups
2 pull ups / 4 ring rows

c) deadlift 12min
4 sets
1 deadlift @ 88%

d) conditioning 18min
amrap 18min
2 ring muscle ups
4 handstand push ups
8 db clean & jerks 20/15

a) mobility 4min
warrior squat
calf stretch
front rack barbell stretch
front squat hold

b) warm up 5min
3 rounds
12/cal row
9 sit ups
6 front squats (empty bar)

c) front squat 15min
7-5-3-7-5-3 @ 65-73%
*second wave should be slightly heavier

d) conditioning 16min
amrap 4min
21/15cal row
21 toes to bar
21 front squats 40/30

rest 2min

amrap 4min
15/12cal row
15 toes to bar
15 front squats 50/35

rest 2min

amrap 4min
9/6cal row
9 toes to bar
9 front squats 60/40

a) mobility 4min
1:00 each
samson stretch
curtsy sqaut
scorpions
plank shouder taps

b) warm up 6min
emom 6min
1. lunges
2. row
3. elbow to plank

c) conditioning 32min
emom 32min (8 rounds)
1. 10-20 plate overhead lunges
2. 10-15cal row
3. 10-15 hand release push ups
4. rest

a) mobility 4min
1:00 each
scorpion
sumo squat stretch
kneeling lat stretch
calf stretch

b) warm up 5min
in teams of 2
3 round
A/B: 10 ring rows
B/A: squat hold

A/B: 10 dumbbell goblet squats 20/15
B/A: deadlhang hold

c) team conditioning 35min
in teams of 2
50-40-30-20-10 reps for time
dumbbell thrusters 20/15
pull ups

100 double unders after each set

a) mobility 4min
1:00 each
alternting pigeon stretch
handwalk
instep rotation stretch
sumo squat stretch

b) warm up 5min
2-3 rounds
10/8 cal row
10 good mornings (empty bar)
10 sqauts
10 push ups

c) deadlift 12min
4 sets:
3 deadlifts @ 83%

d) conditioning 13min
"CFG Open 17.4"
amrap 13min
55 deadlifts 100/70
55 wall balls 9/6
55 cal row
55 handstand push ups

e) midline 7min
3-4 rounds
15 med ball sit ups
30 med ball russian twists
rest 1min