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. (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