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 rounds for time)
7 hang power snatch 135/95lb
7 bar muscle ups
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute hip flexor smash each side 1 minute couch stretch each side 15 good mornings 45/35lb C. (For Strength/ Technique) Deadlift 3-3-3 1-1-1 (Build by feel; first
A. Dynamic Stretches B. (5 rounds) 10 strict handstand push ups 200m ski erg 300m row Rest 1 minute (Work deficit for strength) C. (15 minute clock) Every 3 minutes: 16 dbell alternating hang snatches
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 10 minutes) 1 clean 225/155lb 3 shuttle runs (50’) 9 wall balls 20/14lb (Switch every round) C. “Partner” (As many rounds as possible i