A.
Dynamic Stretches
B.
10 Minute EMOM (Every Minute on the Minute)
20 second L-hang
7 v-ups
C.
For Time
20-18-16-14-12-10-8-6-4-2
Single arm d-bell hang power snatches
Wall balls
D.
5 Minute EMOM (Every Minute on the Minute)
20 second L-hang
5 v-ups
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