A. Dynamic Stretches
B. (5 rounds)
10 banded external rotation with pause
10 PVC hang muscle snatch + overhead squat
C. (10 minute clock)
Every 2 minutes:
5 unbroken hang power snatch
(Build by feel; pick load for strength)
D. (3 rounds for time)
100’ walking lunge
200m run
E. Static stretches
A. Dynamic Stretches B. “Partner” (2 rounds for max effort) (2:00 clock) Max dbell bench press 35s/50s (2:00 clock) Max sled drag (50’)...
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