A.
Dynamic Stretches
B.
"Partner"
For Time
9-15-21 each person
D-bell Single Arm Hang power snatch (L)
D-bell Single Arm Hang power snatch (R)
(1 person completes D-bell front rack hold while other finishes set)
C.
"Partner"
10 Minute EMOM (Every Minute on the Minute)
30/30 second side plank
(Switch every 30 seconds)
D.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5