A.
Dynamic Stretches
B.
For Time
150 jumping lunges
(Every 2 minutes: 100m run)
C.
5 Rounds for Time
21 pull ups
15 handstand push ups
9 power cleans (105/155 RX)
D.
For Time
100 Russian twists (55/75 RX)
(Every minute: 50m run)
E.
Static Stretches
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See AllA. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
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A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
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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
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