A. Dynamic Stretches
B. “Turkey WOD”
“Partner”
(21 minute clock)
(As many rounds as possible in 7 minutes)
5 burpee to target
-med ball hold
(1 person completes repetitions; 1 person completes hold)
(As many rounds as possible in 7 minutes)
7 thrusters 105/155
-med ball hold
(1 person completes repetitions; 1 person completes hold)
(As many rounds as possible in 7 minutes)
10 hang power cleans
-med ball hold
(1 person completes repetitions; 1 person completes hold)
C. Static stretches
A. Dynamic Stretches B. (2 rounds) 20 assisted heel elevated air squat 25/25 Patrick step up 30 second weighted plank C. (For Strength/ Technique) Back squat 5-5-5 3-3-3 (Build by feel; first set star
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 8 minutes) 200m ski erg Max ab mat sit ups (Switch every round) C. (8 minute clock) 0:00-2:00: 15 hang power cleans 135/95lb 2:00-4:00:
A. Dynamic Stretches B. “Partner” (10 rounds for time) 5 bar muscle ups 5 thrusters 135/95lb 5 synchronized bar facing burpees (Switch every round) C. “Partner” (10 rounds for time) 5 wall facing hand