A. Dynamic Stretches
B. (3 minute clock)
Minute 1: 21 front squats 105/155
Minute 2: 15 front squats
Minute 3: 9 front squats
C. (6 minute clock)
Minute 1: 24 box jumps
Minute 2: 20 box jumps
Minute 3: 16 box jumps
Minute 4: 12 box jumps
Minute 5: 8 box jumps
Minute 6: 4 box jumps
D. (9 minute clock)
Minute 1: 40 second max: toes to bar
Minute 2: 40 second max: hop overs
Minute 3: Rest
E. Static stretches
A. Dynamic Stretches B. “Partner” (For time) (5 rounds) 6 clean & jerks 125/185lb (split any way) 7 sandbag over shoulder each person 70/100lb - Rest 3 minutes- (5 rounds) 6 clean & jerks 125/185lb (s
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 12’ x 2 handstand walk Minute 2: 10 pistols Minute 3: 8 toes to bar Minute 4: 6 chest to bar pull ups Minute 5: Rest (Increase + 2 chest
A. Dynamic Stretches B. (2 rounds) 10 muscle snatches 35/45lb 8 hang power snatch 6 overhead squats C. “Annie” (For time) 50-40-30-20-10 Double unders Ab mat sit ups D. “Isabel” (For time) 30 snatches