A. Dynamic Stretches
B. “Partner”
(10 rounds for time)
11 goblet squats 70/100lbs
(Switch every round)
C. (For Strength/ Technique)
Front Squat
10-8-6-4-2
D. “Partner”
(For time)
52 single arm devil press
(Switch every 2)
69 synchronized med ball overhead sit ups
(If the ball touches body or ground = 10 synchronized burpees)
52 single arm devil press
(Switch every 2)
E. Static stretches
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
A. Dynamic Stretches B. (2 rounds) 25 banded external rotation 15 bumper thoracic pass through on med ball C. (For Strength/ Technique) Push Jerk 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.