A. Dynamic Stretches
B. “Partner”
(For time)
200 renegade rows 35s/50s
-150m run
150 Bumper snatches
-75m run
100 Sumo Deadlift high pulls 105/155
-50m run
(1 person works; 1 person runs)
(Switch after each run)
C. “Partner”
(6 minute max)
Crossover mountain climbers
(1 person works; 1 person rests)
(Switch every 30 seconds)
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