A. Dynamic Stretches
B. “Partner”
(For time)
50-40-30
Wall balls
Dbell hang power snatch 55/75lbs
Rest 3 minutes
40-30-20
Wall balls
Dbell hang power snatch 60/85lbs
Rest 3 minutes
30-20-10
Wall balls
Dbell hang power snatch 65/95lbs
(1 person works; 1 person rests)
(Switch as much as needed)
C. "Partner"
(For time)
5 minute collective:
-Handstand Hold
(1 person holds; 1 person rests)
(Switch as much as needed)
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