A.
Dynamic Stretches
B.
2 Rounds for Quality
50 alternating split jerks (35/45 RX)
1 minute split position hold
1 minute split position hold (switch stance)
C.
For Strength/Technique
Split Jerk
5-5-5
3-3-3
D.
For Time
400m run - 300m run - 200m run - 100m run
(Rest 1 minute after each run)
E.
Static Stretches
A. Dynamic Stretches B. “Partner” (For time) 30 deficit handstand push ups 5.5/3.5” 100 pull ups 200 double unders 300m team run 30 deficit handstand push ups 70 chest to bar pull ups 200 double under
A. Dynamic Stretches B. “Partner” (3 minute collective) L-hang (Switch as much as needed) C. (5 rounds for time) 20 dbell alternating snatches 70/50lb 30 push ups D. (Every minute for 9 minutes) 8 dbe
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