A.
Dynamic Stretches
B.
3 Rounds for Quality
1 minute static holds:
Single leg wall sit (L)
Single leg wall sit (R)
Handstand
C.
5 Rounds for Time
5 power snatches (110/155 RX)
10 shoulder to overhead
150m run
Rest 1 minute
D.
5 Minute EMOM (Every Minute on the Minute)
10 reps of your choice
E.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
3 Rounds for Quality
1 minute static holds:
Single leg wall sit (L)
Single leg wall sit (R)
Handstand or elevated plank
C.
5 Rounds for Time
5 d-bell power snatches (d-bell in each hand)
10 d-bell shoulder to overhead (d-bell in each hand)
45 second run
Rest 1 minute
D.
5 Minute EMOM (Every Minute on the Minute)
10 reps of your choice
E.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
3 Rounds for Quality
1 minute static holds:
Single leg wall sit (L)
Single leg wall sit (R)
Handstand or elevated plank
C.
5 Rounds for Time
5 backpack power snatches
10 backpack shoulder to overhead
45 second run
Rest 1 minute
D.
5 Minute EMOM (Every Minute on the Minute)
10 reps of your choice
E.
Static Stretches
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