A.
Dynamic Stretches
B.
For Quality
100 PVC behind neck alternating split jerks
C.
For Strength/Technique
Behind neck split jerk
2-2-2-2-2 @ 90%
D.
5 Rounds for Effort
30 sec max: k-bell swings
Rest 1 minute
E.
Static Stretches
A.
Dynamic Stretches
B.
For Quality
100 PVC behind neck alternating split jerks
C.
For Strength/Technique
D-bell split jerk
4-4-4-4-4
(D-bell in each hand)
D.
5 Rounds for Effort
30 sec max: d-bell swings
Rest 1 minute
E.
Static Stretches
A. Dynamic Stretches B. For time 40-30-20-10 Burpees Hand release push ups C. For Time 10-20-30-40 Jump squats w/ med ball 5-10-15-20 D-bell swings (55/75 RX) D. Static Stretches D-bell use only A. Dy
A. Dynamic Stretches B. Partner For time 100 box jump step downs (Switch every 30 seconds) C. Partner “Circle of Death” 10 rounds each for time 5 d-bell deadlifts (70s/100s RX) (d-bell in each hand) 4
A. Dynamic Stretches B. For Quality 50-25 PVC hang clean 1 min front rack lat static stretch C. For Strength/Technique Squat clean 2-2-2-2-2 @ 90% D. For Time 100 v-ups E. Static Stretches D-bell use