A.
Dynamic Stretches
B.
For Quality
50-25
PVC hang clean
1 min front rack lat static stretch
C.
For Strength/Technique
Squat clean
2-2-2-2-2 @ 90%
D.
For Time
100 v-ups
E.
Static Stretches
A.
Dynamic Stretches
B.
For Quality
50-25
PVC or broomstick hang clean
1 min front rack lat static stretch
C.
For Strength/Technique
D-bell squat clean
4-4-4-4-4
D.
For Time
100 v-ups
E.
Static Stretches
A. Dynamic Stretches B. For time 40-30-20-10 Burpees Hand release push ups C. For Time 10-20-30-40 Jump squats w/ med ball 5-10-15-20 D-bell swings (55/75 RX) D. Static Stretches D-bell use only A. Dy
A. Dynamic Stretches B. Partner For time 100 box jump step downs (Switch every 30 seconds) C. Partner “Circle of Death” 10 rounds each for time 5 d-bell deadlifts (70s/100s RX) (d-bell in each hand) 4
A. Dynamic Stretches B. 10 Minute Clock Even minutes: max handstand shoulder taps Odd minutes: rest C. 20 Minute AMRAP (As Many Rounds As Possible) 5 d-bell power snatch (d-bell in each hand) 5 muscle