A. Dynamic Stretches
B. “Partner”
(As many rounds as possible in 8 minutes)
200m ski erg
Max ab mat sit ups
(Switch every round)
C. (8 minute clock)
0:00-2:00: 15 hang power cleans 135/95lb
2:00-4:00: 15 hang power cleans 155/105lb
4:00-6:00: 15 hang power cleans 165/115lb
6:00-8:00: 15 hang power cleans 185/125lb
D. (8 minute cap)
100 box step up overs with med ball 20/14lb
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