A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
7/7 d-bell single leg deadlift
C.
For Time
25 d-bell snatches (35s/55s RX)
50 devil step ups
25 d-bell snatches
D.
3 Rounds
15/15 d-bell push press (55/75lbs RX)
50 air squats
E.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 10 back squats 45/35lb 15 ring rows C. (For Strength/ Technique) Back squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. “Teams of 3” (As many reps as possi
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 20 minutes) 25’ handstand walk 50 double unders 25’ handstand walk 5 shuttle runs (50’) (Switch every round) C. “Partner” (As many roun
A. Dynamic Stretches B. “Partner” (3 rounds each for time) 25 push press wall ball 30/20lb weighted plank 45/35lb (Switch every round) C. (14 minute clock) 12 power cleans 135/95lb 10 power cleans 155