A. Dynamic Stretches
B. (For quality)
1 mile run
C. (As many rounds as possible in 12 minutes)
1 power clean 115/165lb
1 deficit handstand push-up 2"/3.5"
2 power cleans
2 deficit handstand push-ups
3 power cleans
3 deficit handstand push-ups
(Continue to increase +1 on both movements each round until 12 minutes)
D. (For Strength/ Technique)
Clean Pull
8-8-8
E. Static stretches
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
Comments