A. Dynamic Stretches
B. (3 rounds for quality)
30/30 second single arm plank
15 hollow ups with pause
C. (For strength/ Technique)
8 x (1 hang squat clean + 1 front squat + 3 shoulder to overhead)
D. (10 minute cap)
75 wall balls
300 double Unders
(5 minute cap)
25 wall balls
200 double Unders
E. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second suit case hold (L) Odd minutes: 40 second suit case hold (R) C. (For Strength/ Technique) Deadlift 3-3-3-3-3 @ 85% D. “Partner” (For ti
A. Dynamic Stretches B. (For quality) 50 box step ups 20/24” 1 minute downward dog 50 hollow rocks 1 minute plank 50 curtsy lunges C. (18 minute clock) 0:00-6:00: 5 sets: 5 hang power snatch 6:00-12:0
A. Dynamic Stretches B. “Z-Day” (For time) 9 power clean 170/245lb 20 burpee over bar 33 front squats 95/135lb 9 ring muscle ups 20 deficit handstand push ups 2/3.5” 90 toes to bar 20 deficit handstan