A. Dynamic Stretches
B. Open Prep
C. Open Workout 23.2 A
(As many rounds as possible in 15 minutes)
5 burpee pull ups
10 shuttle runs (50’)
(Increase +5 burpee pull ups each round)
immediately followed by:
23.2 B
(5 minutes to establish)
1RM Thruster (from the floor)
D. Static stretches
A. Dynamic Stretches B. “Partner” (2 rounds each) 2:00 max: anchored ab mat sit ups 2:00 max: shuttle runs (50’) (1 person each movement)...
A. Dynamic Stretches B. (5 sets) 3 front squats with 3 second pause (50-65%) C. (For Strength/ Technique) Front squat 3-3-2-2-1-1 (Build...
A. Dynamic Stretches B. “Partner” (35:00 clock) For time: 50 pull ups 75 snatches 115/85lb 50 pull ups 100 box jumps overs 24/20” 50 pull...
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