A. Dynamic Stretches
B. “Partner”
(27 minute clock)
(For time)
30 power cleans 95/135lb
300m partner run
30 power cleans 105/155lb
300m partner run
30 power cleans 125/185lb
300m partner run
30 power cleans 145/205lb
300m partner run
30 power cleans 155/225lb
300m partner run
For remainder of time:
Max power cleans 170/245lb
-then immediately-
6 minute collective:
Handstand hold
(1 person works; 1 person rest)
(Switch as much as needed)
C. Static stretches
A. Dynamic Stretches B. “Team Hero Cindy” (Teams of 4) (As many rounds as possible in 20 minutes) 5 pull ups 10 push ups 15 air squats 100m run (Workout runs conga-line style; next round starts when t
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: