A. Dynamic Stretches
B. (3 rounds)
15 med ball front squats 14/20lb
30 second hollow hold med ball in hands
30 second hollow hold med ball in feet
C. (For time)
(5 rounds)
7 cleans 155/225lb
9 strict handstand push-ups
- Rest 5 minutes -
(3 rounds)
25 toes to bar
25 wall balls
D. Static stretches
A. Dynamic Stretches B. (5 sets) 4 tempo front squats (3, 2, 1) 95/135lb C. (For Strength/ Technique) Front Squat 3-3-3-3-3 @ 85% D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. “Partner” (For time) Buy in: 50 deadlifts 225/315lb (5 rounds) 40 push ups 30 burpee over bar 200m partner run Cash out: 50 deadlifts 225/315lb (All movements except for the ru
A. Dynamic Stretches B. (For Strength/ Technique) Bulgarian split squat 12-10-8 each side C. (20 minute clock) Every 4 minutes: 20 box jump step down 20/24” Max for remaining: push press 155/225lb D.