A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
30 plank foot taps
C.
For Strength/Technique
Back squat
10-10-10
D.
For Time
24 alternating d-bell power cleans (55/75lbs RX)
24 d-bell push press (L)
24 d-bell push press (R)
24 alternating d-bell power cleans
E.
Static Stretches
A. Dynamic Stretches B. “Nasty 300” (Teams of 4) (For time with a vest 14/20lb) 300 wall balls 14/20lb 300 box jump over step down 20/24” 300 burpees to bumper (Every 300 seconds: 300m team run) (All
A. Dynamic Stretches B. (2 rounds for quality) 25 single leg glute bridge 1 minute single leg plank C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 80% D. “Partner” (As many rounds as possible in 9
A. Dynamic Stretches B. (For quality) 21-15-9 each side Elevated split squats with med ball C. (15 minute clock) Every 3 minutes: 3 squat clean & jerk at 80% D. “Teams of 3” (9 minute clock) Every 3 m