A. Dynamic Stretches
B. (3 rounds)
15 band pull apart
20/20 second tricep smash
25’ duck walk
C. (For Strength/ Technique)
Front Squat
2-2-2-2-2 @ 85%
D. (5 minute clock)
Minute 1: 2 hang squat cleans 125/185lb
Minute 2: 4 hang squat cleans
Minute 3: 6 hang squat cleans
Minute 4: 8 hang squat cleans
Minute 5: 10 hang squat cleans
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