A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
9 med ball squat cleans 14/20lb
12 med ball overhead sit ups
C. (For Strength/ Technique)
Front Squat
1-1-1-1-1 @ 90%
D. (As many rounds as possible in 9 minutes)
3 deadlifts 225/315lbs
3 bar muscle ups
6
6
9
9
(Continue to increase +3 on both movements each round until 9 minutes)
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