A. Dynamic Stretches
B. (8 minute clock)
PVC Snatch warm up
C. (As many rounds as possible in 20 minutes)
1 above knee hang power snatch + 1 below knee hang power snatch + 1 power snatch
15 box jumps
Rest 90 seconds
(Build by feel; pick load for strength)
D. (5 sets)
15 ring push ups
E. Static stretches
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
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