A. Dynamic Stretches
B. “Teams of 3”
(35 minute clock)
(3 rounds)
45 thrusters 85/115lb
21 burpees
100m team run
(3 rounds)
30 thrusters 95/135lb
21 burpees
100m team run
(3 rounds)
15 thrusters 105/155lb
21 burpees
100m team run
For remaining:
Max Thrusters 125/185lb
(1 person works; 2 people rest)
(Thrusters and burpees are split any way; switch as much as needed)
C. 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