A.
Dynamic Stretches
B.
For Quality
21-15-9
Goblet heel elevated squats
30/30 second single arm d-bell overhead hold
(35/55, 55/75, 65/95 RX)
C.
7 Rounds for Time
7 deadlifts (195/275 RX)
7 burpees
D.
7 Rounds for Time
7 chest to bar pull ups
7 burpees
E.
Static Stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second suit case hold (L) Odd minutes: 40 second suit case hold (R) C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 85% D. “Partner” (For ti
A. Dynamic Stretches B. (For quality) 50 box step ups 20/24” 1 minute downward dog 50 hollow rocks 1 minute plank 50 curtsy lunges C. (18 minute clock) 0:00-6:00: 5 sets: 5 hang power snatch 6:00-12:0
A. Dynamic Stretches B. “Z-Day” (For time) 9 power clean 170/245lb 20 burpee over bar 33 front squats 95/135lb 9 ring muscle ups 20 deficit handstand push ups 2/3.5” 90 toes to bar 20 deficit handstan