A. Dynamic Stretches
B. (For Strength/ Technique)
Shoulder Press
5-5-5-5-5 @ 70%
C. (Every minute for 21 minutes)
Minute 1: 100m run
Minute 2: 6 single arm devil press 60/85lb
Minute 3: 9 Thrusters 95/135lb
D. Static Stretches
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 toes to bar C. “Teams of 3” (As many rounds as possible in 24:00) 8 back squats...
A. Dynamic Stretches B. (10:00 cap) 20 front squats 135/95lb 300m run 40 v-ups 50 handstand shoulder taps For remainder: practice jump...
A. Dynamic Stretches B. “Partner” (For time) 30-26 Bar facing burpee (15) Power snatch 95/65lb 26-22 Bar muscle ups (14) Power snatch...
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