A. Dynamic Stretches
B. (4 rounds for max effort)
Max: wall balls
400m run
(Break under 20 wall balls = 15 burpees)
C. (For time)
(2 rounds)
21 Dbell single arm hang snatches 40/55lb
21 burpee over Dbell
(2 rounds)
15 Dbell single arm hang snatches 55/75lb
15 burpees over Dbell
(2 rounds)
9 Dbell single arm hang snatches 65/95lb
9 burpees over Dbell
D. 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