A. Dynamic Stretches
B. (For quality)
1 mile run
C. (As many rounds as possible in 12 minutes)
1 power clean 115/165lb
1 deficit handstand push-up 2"/3.5"
2 power cleans
2 deficit handstand push-ups
3 power cleans
3 deficit handstand push-ups
(Continue to increase +1 on both movements each round until 12 minutes)
D. (For Strength/ Technique)
Clean Pull
8-8-8
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