A.
Dynamic Stretches
B.
"Carl’s Birthday Workout"
Buy in:
1 mile run
19 Minute Clock
7 minute max: pull ups
AMRAP (As Many Rounds As Possible) for remainder
19 hang power cleans (95/135 RX)
48 sit ups
Cash Out:
48 burpee pull ups
C.
Static Stretches
A. Dynamic Stretches B. (7 rounds for time) 10 tall med ball squat cleans 10 wall balls C. (For Strength/ Technique) 8 x (1 squat clean + 1 hang squat clean + 1 split jerk) D. (For time) 21-15-9 Dbell
A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Bar Muscle Ups 12 Burpees C. (As many rounds as possible in 6 minutes) 12 Ring Dips 12 Burpees D. (As many rounds as possible in 6 m
