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. (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