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. (2 rounds) 30/30 second single leg wall sit 25 second reverse grip dead hang 20 Spider-Man lunges 15/15 ankle rockers C. (27 minute clock) (3 rounds) (3 minute cap) 300m run 20
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