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. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push