A. Dynamic Stretches
B. (For quality)
21-15-9
Reverse grip strict pull ups
Med Ball toes to bar
C. (For Strength/ Technique)
Front Squat
2-2-2-2-2 @ 85%
D. (5 rounds for time)
200m run
10 shoulder to overhead
(1st round: 95/135; 2nd round: 105/155; 3rd round: 125/185; 4th round: 145/205; 5th round: 155/225)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 30 second PVC skin the cat stretch with partner each person 25 banded pulsating external rotations...
A. Dynamic Stretches B. (Every minute for 5:00) 30 seconds on: cleans 225/155lb 30 seconds off: rest C. (5 rounds) 3:00 clock: 5...
A. Dynamic Stretches B. (9:00 clock) Every 90 seconds : 3 snatch deadlifts (Pick load for strength; build by feel) C. “Partner” (5 rounds...
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