A. Dynamic Stretches
B. “Busted Lip”
(Teams of 4)
(6 rounds)
(As many rounds as possible in 4 minutes)
1 snatch 95/135lb
1 burpee over bar
2 snatches
2 burpee over bar
(Continue to increase +1 on both movements each round until 4 minutes)
(AMRAP is performed by 2 people split any way)
(Remaining 2 team members complete 750m row split any way during each 4 minute AMRAP)
(Pairs will switch each round and pick up where the team leaves off)
*Rest 2 minutes after each AMRAP*
C. Static stretches
A. Dynamic Stretches B. (2 rounds) 15/15 weighted ankle rocks 1 minute barbell quad smash each side 15 front squats 45/35lb C. (For Strength/ Technique) Front squat 3-3-3 1-1-1 (Build by feel; first s
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