A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
20/20 single leg glute bridge
C.
For Strength/Technique
10 x 1 ( 1 snatch pull + 1 power Snatch + 1 hang power snatch + 2 overhead squats)
D.
10 Minute AMRAP (As Many Reps As Possible)
10 dips
20 jump squats
30 second dip hold
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