A. Dynamic Stretches
B. (2 rounds for quality)
25/25 single arm Dbell bent over row
300 Hollow flutter kicks
C. (Every minute for 10 minutes)
1 Power Clean
1 Hang Squat clean
3 Burpee over bar
(Pick load)
D. (Every minute for 8 minutes)
1 Power Clean
3 Shoulder to Overhead
3 Burpee over bar
E. Static stretches
A. Dynamic Stretches B. “Nasty 300” (Teams of 4) (For time with a vest 14/20lb) 300 wall balls 14/20lb 300 box jump over step down 20/24” 300 burpees to bumper (Every 300 seconds: 300m team run) (All
A. Dynamic Stretches B. (2 rounds for quality) 25 single leg glute bridge 1 minute single leg plank C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 80% D. “Partner” (As many rounds as possible in 9
A. Dynamic Stretches B. (For quality) 21-15-9 each side Elevated split squats with med ball C. (15 minute clock) Every 3 minutes: 3 squat clean & jerk at 80% D. “Teams of 3” (9 minute clock) Every 3 m