A. Dynamic Stretches
B. “Slimey & Grimey”
“Teams of 6”
(3 rounds each for time)
800m row (person 1 & 2) (split any way)
40 hang power cleans 125/185lb (person 3 & 4) (split any way)
20 synchronized single arm devil press 50/70lb (person 5 & 6)
(Every athlete/ pairs must complete 3 rounds of each movement)
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5