A. Dynamic Stretches
B. “Teams of 3”
(For time)
3-6-9-12-15-12-9-6-3
Each person completes a set of:
Thrusters 85/115lb
200m run
Burpee over bar
(Person 1 goes first, then person 2 follows right behind, then person 3; team must stay in order until each set of each movement is completed)
-then immediately-
6 minute collective:
Overhead Hold 85/115lb
(1 person works; 2 people rest)
(Switch as much as needed)
C. 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