A.
Dynamic Stretches
B.
2 Rounds
800m run
1 minute handstand hold
C.
5 Rounds for Time
20 push ups
30 air squats
40 double unders, 60 single unders, or 40 seal jacks
D.
2 Rounds
400m run
1 minute handstand hold
E.
Static Stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 6 PVC split jerks with pause C. (For Strength/ Technique) 8 x (1 power clean + 1 hang squat clean + 2 split jerks) D. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 12 renegade rows 24 Dbell hop overs (1 Dbell) C. (For Strength/ Technique) Sumo deadlift 12-10-8 D. “Isabel” (For time) 30 snatches 95
A. Dynamic Stretches B. “Partner” (For time) 100 clean and jerks 155/225lb (Switch every 2) 200 burpee over bar (Switch as much as needed) C. Static stretches
