A.
Dynamic Stretches
B.
9 Minute Clock
Every 3 minutes:
30 Goblet Step Ups (55/75 RX)
C.
For Time
35 D-bell Hang Power Snatch - Left (55/75 RX)
50 D-bell Push Up - Left
35 D-bell Hang Power Snatch - Right
50 D-bell Push Up - Right
D.
"Tabata"
4 Minute Clock
20 seconds on: Hollow Ups
10 seconds off
E.
Static Stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5