A. Dynamic Stretches
B. (For mobility)
2 minute tricep smash
15 front tack turnovers with 2 second hold
30 cat camels
C. (For time)
(3 rounds)
9 push jerks 125/185lb
9 strict toes to bar
(3 rounds)
7 push jerks 145/205lb
7 strict toes to bar
(3 rounds)
5 push jerks 155/225lb
5 strict toes to bar
D. 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