A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
5 tall med ball squats 14/20lb
5 wall balls
C. (15 minute clock)
Every 3 minutes:
2 squat cleans at 85%
D. (For time)
21 hang power clean 115/165lb
21 dips
15 hang power clean 125/185lb
15 dips
9 hang power clean 145/205lb
9 dips
E. Static Stretches
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5
A. Dynamic Stretches B. (2 rounds) 25 banded external rotation 15 bumper thoracic pass through on med ball C. (For Strength/ Technique) Push Jerk 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.