A. Dynamic Stretches
B. (2 rounds)
25 elevated calf raise
25 PVC behind neck power jerk
C. (As many rounds/reps as possible in 15 minutes)
3 hang power snatch 115/165lb
21 burpee over bar
3 hang power snatch
15 burpee over bar
3 hang power snatch
9 burpee over bar
3 hang power snatch
3 burpee over bar
Max for remainder:
Hang power snatch 115/165lb
D. (3 minute collective)
Freestanding handstand hold
E. 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