A. Dynamic Stretches
B. (2 rounds)
25 banded external rotation
15 bumper thoracic pass through on med ball
C. (For Strength/ Technique)
Push Jerk
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. “Karen”
(For time)
150 wall balls 20/14lb
E. Static stretches
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 toes to bar C. “Teams of 3” (As many rounds as possible in 24:00) 8 back squats...
A. Dynamic Stretches B. (10:00 cap) 20 front squats 135/95lb 300m run 40 v-ups 50 handstand shoulder taps For remainder: practice jump...
A. Dynamic Stretches B. “Partner” (For time) 30-26 Bar facing burpee (15) Power snatch 95/65lb 26-22 Bar muscle ups (14) Power snatch...
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