A.
Dynamic Stretches
B.
For Time
50 Handstand Shoulder Taps
50 Burpee Over & Back
50 Handstand Shoulder Taps
C.
5 Rounds for Time
5 k-bell swings*
10 box jumps
(*increase + 5 on k-bell swings each round)
D.
5 Minute EMOM (Every Minute on the Minute
30 second wide stance L-Raise hold
E.
Static Stretches
A. Dynamic Stretches B. (5 sets) 4 tempo front squats (3, 2, 1) 95/135lb C. (For Strength/ Technique) Front Squat 3-3-3-3-3 @ 85% D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. “Partner” (For time) Buy in: 50 deadlifts 225/315lb (5 rounds) 40 push ups 30 burpee over bar 200m partner run Cash out: 50 deadlifts 225/315lb (All movements except for the ru
A. Dynamic Stretches B. (For Strength/ Technique) Bulgarian split squat 12-10-8 each side C. (20 minute clock) Every 4 minutes: 20 box jump step down 20/24” Max for remaining: push press 155/225lb D.