A. Dynamic Stretches
B. (5 rounds for quality)
10 caterpillars
20 oblique ups
C. (6 rounds for time)
3 deadlifts 105/155lbs
3 hang power cleans
3 shoulder to overhead
(4 rounds for time)
5 deadlifts 105/155lbs
5 hang power cleans
5 shoulder to overhead
(2 rounds for time)
7 deadlifts 105/155lbs
7 hang power cleans
7 shoulder to overhead
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push