A. Dynamic Stretches
B. “Partner”
(For time)
100 synchronized sprawls
100 hang squat cleans 105/155lbs
100 ring dips or 200 box dips
100 synchronized sprawls
(1 person works, 1 person rests; must complete sprawls together)
C. "Partner"
(For time)
200 synchronized bumper Russian twists 35/45lbs
D. Static Stretches
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
A. Dynamic Stretches B. (For quality) 90 second barbell quad smash each side 15 x (1 front squat + 1 back squat 45/35lb) C. (For...
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