A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
20/20 single leg glute bridge
C.
For Strength/Technique
10 x 1 ( 1 snatch pull + 1 power Snatch + 1 hang power snatch + 2 overhead squats)
D.
10 Minute AMRAP (As Many Reps As Possible)
10 dips
20 jump squats
30 second dip hold
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