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 minutes:
50 push jerks 105/155lb
Max calories assault bike
(1 person works jerks, 1 person works bike, 1 person rest)
(Switch as much as needed)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 20 assisted heel elevated air squat 25/25 Patrick step up 30 second weighted plank C. (For Strength/ Technique) Back squat 5-5-5 3-3-3 (Build by feel; first set star
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 8 minutes) 200m ski erg Max ab mat sit ups (Switch every round) C. (8 minute clock) 0:00-2:00: 15 hang power cleans 135/95lb 2:00-4:00:
A. Dynamic Stretches B. “Partner” (10 rounds for time) 5 bar muscle ups 5 thrusters 135/95lb 5 synchronized bar facing burpees (Switch every round) C. “Partner” (10 rounds for time) 5 wall facing hand