A.
Dynamic Stretches
B.
12 Minute AMRAP (As Many Rounds As Possible)
3 box jumps
6 push ups
5 box jumps
8 push ups
7 box jumps
10 push ups
(Continue to increase +2 on both movements until 10 minutes)
C.
10 Minute AMRAP (As Many Rounds As Possible)
100’ walking lunge
50 air squats
D.
8 Minute AMRAP (As Many Rounds As Possible)
10 burpees
50’ walking lunges
25 air squats
E.
Static Stretches
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.
A. Dynamic Stretches B. (For strength/ technique) 14-12-10-8 Barbell bent over row C. (6 rounds for time) 5 deadlifts 315/225lb 400m row D. (5 rounds for time) 4 deadlifts 365/255lb 3 wall walks 6” li