Updated: Jun 20, 2022
A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single leg single arm bent over row
C. (Every Minute for 15 Minutes)
Minutes 1-5:
5 shoulder to overhead 125/185lbs
Minutes 6-10:
3 shoulder to overhead 145/205lbs
Minutes 11-15:
1 should to overhead 155/225lbs
(From the floor)
C. (For time)
1 mile run
D. Static stretches
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
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.