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. (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