A. Dynamic Stretches
B. (2 rounds)
25/25 assisted shoulder external rotation
15/15 banded rear delt raise
C. (15 minute clock)
(Every minute for 5 minutes)
3 snatches
(Every minute for 5 minutes)
2 snatches
(Every minute for 5 minutes)
1 snatch
(Build by feel; Pick load for strength)
D. (Every minute for 9 minutes)
30 double unders
10 wall balls 20/14lb
E. Static stretches
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
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 100m run Minute 2: 12 pull ups Minute 3: 24 push ups Minute 4: max: air squats Minute 5: Rest C. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead