A. Dynamic Stretches
B. (10 min clock)
(3 rounds for time)
15 chest to bar pull ups
25 kbell swings 35/53
For remainder of time:
Max Dbell Russian swings 65/95
C. (For time)
100 single arm Dbell Arnold push press 55/75lbs (switch every 5 repetitions)
D. (5 rounds for time)
45/45 seconds collective single leg plank
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.