A.
Dynamic Stretches
B.
5 Minute Cap
50 wall balls
5 Minute Cap
50 wall balls
2 Rounds
3 Minute Cap
25 Single arm d-bell hang power snatch (Left arm)
3 Minute Cap
25 Single arm d-bell hang power snatch (Right arm)
C.
2 Rounds
“Tabata”
(4 minute clock: 20 seconds on / 10 seconds off)
V-ups
D.
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