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. (For warm up) 50’ high knees 50’ butt kicks 50’ high kicks 50’ bent over glute 50’ single leg calf raise 50’ walking lunge 50’ duck...
A. (For warm up) 1:00 each: Light bike Low plank Bike (legs only) Wall sit Bike (arms only) Line hop overs B. (For strength/ technique)...
A. (For warm up) 1:00 PVC front rack box stretch 15 ankle rockers on box each side 20 med ball Russian twists 25 air squats to med ball...
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