A. Dynamic Stretches
B. “Partner”
(For time)
(10 rounds)
3 hang power snatch 115/165lb
60 double unders
(Switch every round)
(10 rounds)
3 hang power snatch 115/165lb
9 burpee over bar
(Switch every round)
-then immediately-
150 calorie assault bike
(Switch as much as needed)
C. Static stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo
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