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 snatch
75 cal bike
50 burpee over bar
50 hang power snatch
50 burpee over bar
(Split any way)
C. Static stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Muscle snatch 45/35lb Heaving balance C. (14:00 clock) Every 2:00: 1 snatch deadlift + 1...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 second dead hang 25 banded rear delt raise each side 15 sprawls 4:00-8:00: 25 hanging...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Thrusters 45/35lb 42-30-18 Ab mat sit ups C. (For Strength/ Technique) Front squat 5-5-3-3-1-1...
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