A. Dynamic Stretches
B. (For quality)
1 minute dragon pose each side
25 cat camel
1 minute thoracic box stretch
50 Spider-Man lunges
C. “Partner”
(10 rounds for time)
10 hang power snatch 95/135lb
15/10 cal bike
(1 person each movement)
(Switch every round)
D. (10 minute clock)
Even minutes: 30 second max toes to bar
Odd minutes: 15 ring dips
E. 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