A. Dynamic Stretches
B. (5 rounds)
10 strict handstand push ups
200m ski erg
300m row
Rest 1 minute
(Work deficit for strength)
C. (15 minute clock)
Every 3 minutes:
16 dbell alternating hang snatches 70/50lb
14 toes to bar
Remainder of time: max double unders
D. Static stretches
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 toes to bar C. “Teams of 3” (As many rounds as possible in 24:00) 8 back squats...
A. Dynamic Stretches B. (10:00 cap) 20 front squats 135/95lb 300m run 40 v-ups 50 handstand shoulder taps For remainder: practice jump...
A. Dynamic Stretches B. “Partner” (For time) 30-26 Bar facing burpee (15) Power snatch 95/65lb 26-22 Bar muscle ups (14) Power snatch...
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