A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
10 barbell behind neck reverse lunges
C.
For Strength/Technique
Shoulder press
4-4-4
2-2-2
D.
12 Minute AMRAP (As Many Rounds As Possible)
3 box jumps
5 k-bell swings
5
7
7
9
(Continue to increase +2 on both movements each round)
E.
Static Stretches
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5
A. Dynamic Stretches B. (2 rounds) 25 banded external rotation 15 bumper thoracic pass through on med ball C. (For Strength/ Technique) Push Jerk 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.