A. Dynamic Stretches
B. (6 minute clock)
Even minutes: 40 second front rack hold (hook grip) 95/135lb
Odd minutes: 40 second wall sit
C. (For Strength/ Technique)
Front Squat
5-5-5-5-5 @ 70%
D. (7 minute clock)
100 pull ups
Max bar muscle ups for remaining
E. 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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