A. Dynamic Stretches
B. (For quality)
21-15-9 each side
Elevated split squats with med ball
C. (15 minute clock)
Every 3 minutes:
3 squat clean & jerk at 80%
D. “Teams of 3”
(9 minute clock)
Every 3 minutes:
50 push jerks 105/155lb
Max calories assault bike
(1 person works jerks, 1 person works bike, 1 person rest)
(Switch as much as needed)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 10 back squats 45/35lb 15 ring rows C. (For Strength/ Technique) Back squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. “Teams of 3” (As many reps as possi
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 20 minutes) 25’ handstand walk 50 double unders 25’ handstand walk 5 shuttle runs (50’) (Switch every round) C. “Partner” (As many roun
A. Dynamic Stretches B. “Partner” (3 rounds each for time) 25 push press wall ball 30/20lb weighted plank 45/35lb (Switch every round) C. (14 minute clock) 12 power cleans 135/95lb 10 power cleans 155