A. Dynamic Stretches
B. (For quality)
25 cat camels
50 deadlift jumps
75 wall ball push press (no squat) 14/20lb
C. (15 minute clock)
Every 3 minutes:
6 deadlifts 255/365lb
Max double unders
(This workout is designed to encourage athletes to work on double unders. Score will be total number of double unders. Attempts are counted.)
D. “Teams of 3”
(For time)
105 calories assault bike
(Arms only)
(1 person works; 2 people rest)
(Switch as much as needed)
E. Static stretches
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.
A. Dynamic Stretches B. (For strength/ technique) 14-12-10-8 Barbell bent over row C. (6 rounds for time) 5 deadlifts 315/225lb 400m row D. (5 rounds for time) 4 deadlifts 365/255lb 3 wall walks 6” li