A. Dynamic Stretches
B. (2 rounds for quality)
50 Spider-Man lunges
25 bent over back fly
C. (For Strength/ Technique)
Back Squat
3-3-3-3-3 @ 80%
D. (5 rounds for time)
200m run
10 shoulder to overhead 105/155lbs
(Must complete shoulder to overhead sets unbroken or 20 burpees)
E. Static stretches
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
A. Dynamic Stretches B. (2 rounds) 25 banded external rotation 15 bumper thoracic pass through on med ball C. (For Strength/ Technique) Push Jerk 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.
A. Dynamic Stretches B. (For strength/ technique) 14-12-10-8 Barbell bent over row C. (6 rounds for time) 5 deadlifts 315/225lb 400m row D. (5 rounds for time) 4 deadlifts 365/255lb 3 wall walks 6” li