A. Dynamic Stretches
B. (Teams of 4)
(As many rounds as possible in 30 minutes)
2 synchronized dbell hang snatches 55/75lb
100m run
4 synchronized dbell hang snatches
100m run
6 synchronized dbell hang snatches
100m run
(Continue to increase +2 on snatches until 30 minutes)
(At the top of every 6 minutes = 15 team synchronized burpees)
(Partners 1 + 2 & 3 + 4 switch every round)
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
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