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. (3 rounds) 10 behind neck push press (from rack) 15 split squats each side 20 single leg glute bridge each side...
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...
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