A. Dynamic Stretches
B. (8 minute clock)
Even minutes: 12 front rack split squats (one side)
Odd minutes: 12 front rack split squats (one side)
C. (For Strength/ Technique)
8 x (1 clean pull + 1 power clean + 3 split jerks)
D. (For time)
75 kbell swings 50/70lbs
150 sit ups
300 double Unders
(Partition as needed)
E. Static stretches
A. Dynamic Stretches B. “Team Hero Cindy” (Teams of 4) (As many rounds as possible in 20 minutes) 5 pull ups 10 push ups 15 air squats 100m run (Workout runs conga-line style; next round starts when t
A. Dynamic Stretches B. (2 rounds) 20 assisted heel elevated air squat 25/25 Patrick step up 30 second weighted plank C. (For Strength/ Technique) Back squat 5-5-5 3-3-3 (Build by feel; first set star
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 8 minutes) 200m ski erg Max ab mat sit ups (Switch every round) C. (8 minute clock) 0:00-2:00: 15 hang power cleans 135/95lb 2:00-4:00: