A. Dynamic Stretches
B. “Partner”
(For time)
50 bear complex 145/205lbs
(1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 behind neck shoulder to overhead)
(Switch every 1 complex)
C. “Partner”
(10 minute cap)
(For time)
200 renegade rows 55s/75s
0:00-2:00: 12 burpees
2:00-4:00: 16 burpees
4:00-6:00: 20 burpees
6:00-8:00: 24 burpees
8:00-10:00: 28 burpees
(Both people can work and switch as much as needed)
D. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second suit case hold (L) Odd minutes: 40 second suit case hold (R) C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 85% D. “Partner” (For ti
A. Dynamic Stretches B. (For quality) 50 box step ups 20/24” 1 minute downward dog 50 hollow rocks 1 minute plank 50 curtsy lunges C. (18 minute clock) 0:00-6:00: 5 sets: 5 hang power snatch 6:00-12:0
A. Dynamic Stretches B. “Z-Day” (For time) 9 power clean 170/245lb 20 burpee over bar 33 front squats 95/135lb 9 ring muscle ups 20 deficit handstand push ups 2/3.5” 90 toes to bar 20 deficit handstan