A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
8 wall balls 14/20lb
10 med ball overhead sit ups
C. (15 minute clock)
0:00-5:00:
(3 sets)
10 dbell alternating snatches 50/70lb
5 strict chest to bar pull ups
5:00-10:00:
(3 sets)
10 dbell alternating snatches 50/70lb
10 chest to bar pull ups
10:00-15:00:
30 dbell alternating snatches 50/70lb
Max for remaining: bar muscle ups
D. (For quality)
500’ farmer carry
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg wall sit 25 second reverse grip dead hang 20 Spider-Man lunges 15/15 ankle rockers C. (27 minute clock) (3 rounds) (3 minute cap) 300m run 20
A. Dynamic Stretches B. “Partner” (For time) (5 rounds) 6 clean & jerks 125/185lb (split any way) 7 sandbag over shoulder each person 70/100lb - Rest 3 minutes- (5 rounds) 6 clean & jerks 125/185lb (s
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 12’ x 2 handstand walk Minute 2: 10 pistols Minute 3: 8 toes to bar Minute 4: 6 chest to bar pull ups Minute 5: Rest (Increase + 2 chest