A. Dynamic Stretches
B. (Every minute for 6:00)
Even minutes: 50’ duck walk
Odd minutes: 45 second wall sit squat
C. (For Strength/ Technique)
Back squat
3-3-2-2-1-1
(Build by feel; first set starts 85%+)
D. (Every minute for 7:00)
2 clean pulls + 1 hang clean pull
(95%-110%)
E. Static stretches
A. Dynamic Stretches B. “Partner” (For time) 400m partner run 50 hang power snatch 115/85lb 400m partner run 75 cal bike 50 hang power...
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A. Dynamic Stretches B. (For warm up) 21 overhead squats 45/35lb 100 hop over barbell 15 overhead squats 80 hop over barbell 9 overhead...
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