A. Dynamic Stretches
B. (Every minute for 5 minutes)
5 wall balls 14/20lb
7 box jumps 20/24”
9 v-ups
C. (20 minute clock)
Every 4 minutes:
1 above knee hang squat clean + 1 front squat + 1 below knee hang squat clean + 1 front squat
10 high box jumps 24/30”
D. (5 sets)
20 second Front rack hold @ 100% FSQ 1RM
Rest 1 minute
E. 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