A. Dynamic Stretches
B. “Hammer’s Birthday Prep”
(3 rounds)
7 caterpillars
15 toe squats
300m row
C. “Hammer”
(5 rounds for time)
5 power cleans 95/135lb
10 front squats
5 push jerks
20 pull ups
Rest 90 seconds
D. “Hammer’s Finisher”
(As many rounds as possible in 7 minutes)
3 bar muscle ups
7 hang power cleans 115/165lb
15 handstand push ups
D. 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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