A.
Dynamic Stretches
B.
For Quality
25/25 single arm d-bell bent over row
25/25 single arm d-bell overhead squat
25/25 single arm d-bell bent over row
C.
For Strength/Technique
Hang snatch
4-4-4
2-2-2
D.
For Time
25 wall balls
100 double unders
50 wall balls
100 double unders
25 wall balls
100 double unders
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