A. Dynamic Stretches
B. “Partner”
(For time)
300 v-ups
hollow hold
(Switch every fail on hold)
C. “Partner”
“Double Grace at 80%”
(For time)
60 clean & jerks @ 80%
(Switch each repetition)
D. “Partner”
(For time)
150 cal assault bike
(M/M: 150 cals; M/F: 127.5 cals; F/F: 105 cals)
E. Static stretches
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.
A. Dynamic Stretches B. (For strength/ technique) 14-12-10-8 Barbell bent over row C. (6 rounds for time) 5 deadlifts 315/225lb 400m row D. (5 rounds for time) 4 deadlifts 365/255lb 3 wall walks 6” li
A. Dynamic Stretches B. “Team Hero Cindy” (Teams of 4) (As many rounds as possible in 20 minutes) 5 pull ups 10 push ups 15 air squats 100m run (Workout runs conga-line style; next round starts when t