A. Dynamic Stretches
B. (2 rounds)
25 cat-camel
25 elevated calf raise
C. (As many rounds as possible in 6 minutes)
8 dbell deadlifts 85s/120s
10 toes to bar
D (As many rounds as possible in 6 minutes)
8 deficit handstand push ups 2/3.5”
10 toes to bar
E. (As many rounds as possible in 6 minutes)
8 high box jumps 24/30”
10 toes to bar
(Rest 4 minutes between AMRAPs)
F. 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