A.
Dynamic Stretches
B.
For Time
9-15-21
Burpee to bumper
Bumper overhead sit ups
C.
For Strength/Technique
Sumo deadlift
8-8-8
D.
10 Minute EMOM (Every Minute on the Minute)
30 seconds on: Clean & Jerk (105/155 RX)
30 seconds off: rest
E.
Static Stretches
A. Dynamic Stretches B. “Partner” (For time) (7 minute collective on each movement) Front rack hold Handstand hold Deadlift hold Weighted plank (1 person works; 1 person rests) (Switch as much as need
A. Dynamic Stretches B. (5 rounds for quality) 10 barbell bent over rows (Increase load each round) C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. (For time) 5-10-15-20 Sumo deadlift high pu
A. Dynamic Stretches B. (15 minute clock) Every 3 minutes: 15 box jumps 8 wall balls C. (12 minute clock) Every 3 minutes: 150m run 8 wall balls D. (9 minute clock) Every 3 minutes: 15 burpees 8 wall
