A. Dynamic Stretches
B. (For mobility)
50 seated hip rotations
50 Spider-Man lunges
50 Patrick step ups
50 toe squats
C. (For Strength/ Technique)
Back Squat
5-5-5-5-5 @ 70%
D. (6 minute clock)
Minute 1: 10 toes to bar
Minute 2: 12 toes to bar
Minute 3: 14 toes to bar
Minute 4: 16 toes to bar
Minute 5: 18 toes to bar
Minute 6: 20 toes to bar
E. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second suit case hold (L) Odd minutes: 40 second suit case hold (R) C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 85% D. “Partner” (For ti
A. Dynamic Stretches B. (For quality) 50 box step ups 20/24” 1 minute downward dog 50 hollow rocks 1 minute plank 50 curtsy lunges C. (18 minute clock) 0:00-6:00: 5 sets: 5 hang power snatch 6:00-12:0
A. Dynamic Stretches B. “Z-Day” (For time) 9 power clean 170/245lb 20 burpee over bar 33 front squats 95/135lb 9 ring muscle ups 20 deficit handstand push ups 2/3.5” 90 toes to bar 20 deficit handstan