A. Dynamic Stretches
B. (6 minute clock)
Barbell quad smash
C. (24 minute clock)
Every 4 minutes:
8 touch & go snatches 95/135lb
12 burpee over bar
60 double unders
(Snatches must be unbroken or 12 additional burpees will be added to each broken set)
D. (3 rounds)
15 seated hip rotations
30 second reverse grip dead hang
E. Static stretches
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...
A. Dynamic Stretches B. (3 rounds) 1 minute: lying squat stance against wall 45 second: handstand hold 30 second: reverse grip dead hang...
A. Dynamic Stretches B. (For warm up) 21 overhead squats 45/35lb 100 hop over barbell 15 overhead squats 80 hop over barbell 9 overhead...
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