A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
5 tall med ball squats 14/20lb
5 wall balls
C. (15 minute clock)
Every 3 minutes:
2 squat cleans at 85%
D. (For time)
21 hang power clean 115/165lb
21 dips
15 hang power clean 125/185lb
15 dips
9 hang power clean 145/205lb
9 dips
E. Static Stretches
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5
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