A. Dynamic Stretches
B. (For time)
14 thrusters 65/95lbs
500m run
12 thrusters 85/115lbs
500m run
10 thrusters 95/135lbs
500m run
8 thrusters 105/155lbs
500m run
6 thrusters 125/185lbs
500m run
4 thrusters 145/205lbs
500m run
2 thrusters 155/225lbs
500m run
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5