A.
Dynamic Stretches
B.
5 Rounds for Quality
30 second back squat hold
15 behind neck push press
Rest 1 minute
C.
For Strength/Technique
Back Squat
5-5-5-5-5 @ 70%
D.
3 Minute Max
Burpee pull ups
E.
2 Minute Max
Barbell Bicep curls
F.
Static Stretches
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
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