A. Dynamic Stretches
B. “Slimey & Grimey”
“Teams of 6”
(3 rounds each for time)
800m row (person 1 & 2) (split any way)
40 hang power cleans 125/185lb (person 3 & 4) (split any way)
20 synchronized single arm devil press 50/70lb (person 5 & 6)
(Every athlete/ pairs must complete 3 rounds of each movement)
C. 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