A. Dynamic Stretches
B. “Partner”
(As many rounds as possible in 16 minutes)
2 single arm Dbell hang snatches 55/75lbs
2 wall balls
4
4
6
6
(Continue to +2 on both movements until 16 minutes)
(*Switch off as much as needed)
C. “Partner”
(For time)
150 v-ups
(Switch every rep)
D. “Partner”
(For time)
5 minute collective synchronized wall sit
E. 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