A. Dynamic Stretches
B. (For quality)
50 hollow rocks
25 PVC heaving balance
50 PVC overhead squat
C. (For time)
(5 rounds)
3 hang power snatch 115/165lb
9 toes to rings
-rest 3 minutes-
(5 rounds)
3 hang power snatch 125/185lb
9 toes to rings
-rest 3 minutes-
(5 minutes to establish)
1 RM hang power snatch
D. (For strength/ Technique)
Hang snatch high pull
8-8-8
E. Static stretches
A. Dynamic Stretches B. “Partner” (3 minute collective) L-hang (Switch as much as needed) C. (5 rounds for time) 20 dbell alternating snatches 70/50lb 30 push ups D. (Every minute for 9 minutes) 8 dbe
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