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. “Nasty 300” (Teams of 4) (For time with a vest 14/20lb) 300 wall balls 14/20lb 300 box jump over step down 20/24” 300 burpees to bumper (Every 300 seconds: 300m team run) (All
A. Dynamic Stretches B. (2 rounds for quality) 25 single leg glute bridge 1 minute single leg plank C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 80% D. “Partner” (As many rounds as possible in 9
A. Dynamic Stretches B. (For quality) 21-15-9 each side Elevated split squats with med ball C. (15 minute clock) Every 3 minutes: 3 squat clean & jerk at 80% D. “Teams of 3” (9 minute clock) Every 3 m