A.
Dynamic Stretches
B.
10 Minute Clock
Build up to 1 RM Bear Complex
(1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind neck push press)
C.
8 Minute Max
Handstand step up
D.
6 Minute Max
Box step up
E.
Static Stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Muscle snatch 45/35lb Heaving balance C. (14:00 clock) Every 2:00: 1 snatch deadlift + 1...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 second dead hang 25 banded rear delt raise each side 15 sprawls 4:00-8:00: 25 hanging...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Thrusters 45/35lb 42-30-18 Ab mat sit ups C. (For Strength/ Technique) Front squat 5-5-3-3-1-1...
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