A.
Dynamic Stretches
B.
"Partner"
10 Rounds for Time
15 thrusters (35/45 RX)
D-bell suit case hold (70/100 RX)
(*one person completes reps, one person holds/switch each round)
C.
"Partner"
8 Rounds for Time
25 air squats
D-bell suit case hold (70/100 RX)
D.
"Partner"
6 Rounds for Time
25 v-ups
D-bell suit case hold (70/100 RX)
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.