A.
Dynamic Stretches
B.
For Strength/Technique
Front Squat
4-4-4
2-2-2
C.
8 Minute AMRAP (As Many Rounds As Possible)
3 sumo deadlift high pull (95/135 RX)
3 dips
6
6
9
9
*(increase +3 on both movements each round until 8 minutes)
D.
6 Minute AMRAP (As Many Rounds As Possible)
Same concept as the previous “AMRAP”:
• Pick up where you left off
*Rest 5 minutes between “AMRAPs”
E.
Static Stretches
A. Dynamic Stretches B. (2 rounds) 20 assisted heel elevated air squat 25/25 Patrick step up 30 second weighted plank C. (For Strength/ Technique) Back squat 5-5-5 3-3-3 (Build by feel; first set star
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 8 minutes) 200m ski erg Max ab mat sit ups (Switch every round) C. (8 minute clock) 0:00-2:00: 15 hang power cleans 135/95lb 2:00-4:00:
A. Dynamic Stretches B. “Partner” (10 rounds for time) 5 bar muscle ups 5 thrusters 135/95lb 5 synchronized bar facing burpees (Switch every round) C. “Partner” (10 rounds for time) 5 wall facing hand