A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
9 PVC Heaving balance
12 v-ups
C. (For time)
(2 rounds)
15 hang power snatch 85/115lb
15 box jumps
Rest 1 minute
(2 rounds)
10 hang power snatch 95/135lb
15 box jumps
Rest 1 minute
(2 rounds)
5 hang power snatch 105/155lb
15 box jumps
Rest 1 minute
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