A. Dynamic Stretches
B. (3 rounds)
20/20 second thoracic overhead stretch with foam roller
15 banded air squats
10/10 Patrick step up with negative
C. “Death By” to 10 minutes
Hang Power Snatch 85/115lb
Pull ups
(1-1st minute, 2-2nd minute, 3-3rd minute etc.)
- Rest 5 minutes -
(For time)
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 85/115lb
Pull ups
D. 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