A. Dynamic Stretches
B. (For quality)
10 x (4 Spider-Man lunges + 3 toe squats + 2 jump squats)
Rest 5-10 seconds after each set
C. (For Strength/ Technique)
5 x (3 power clean + 3 hang power clean + 3 squat clean)
(Pick load for strength)
Rest as needed after each set
D. (For quality)
10 x (10 second L-hang + 5 strict toes to bar)
Rest as needed after each set
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