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)
45 second d-bell deadlift hold
D.
Static Stretches
A.
Dynamic Stretches
B.
For time
50 box jump step downs
C.
10 Rounds for Time
5 d-bell deadlifts (d-bell in each hand)
45 second d-bell deadlift hold
D.
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. 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 D-bell use
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