A. Dynamic Stretches
B. “Partner”
(For time)
100 Dbell hang power snatch 55/75lbs (split any way)
400m run (run together)
80 Dbell hang power snatch (split any way)
400m run (run together)
60 Dbell hang power snatch (split any way)
400m run (run together)
40 Dbell hang power snatch (split any way)
400m run (run together)
20 Dbell hang power snatch (split any way)
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push