A. Dynamic Stretches
B. (3 rounds)
30 second PVC front rack thoracic box stretch
30 second front rack hold 135/95lb
30/30 single leg wall sit
C. (For Strength/ Technique)
10 sets of:
1 power clean + 1 below knee hang power clean + 1 above knee hang power clean
(Build by feel; first set starts 70%+)
D. (For Strength/ Technique)
14-12-10-8 each side
Dbell single leg deadlift
E. Static stretches
A. Dynamic Stretches B. “Partner” (2 rounds for max effort) (2:00 clock) Max dbell bench press 35s/50s (2:00 clock) Max sled drag (50’)...
A. Dynamic Stretches Each workout for time: B. “Partner” (3 rounds) 12/12 dbell snatches 70/50lb 15 toes to bar 50’ handstand walk C....
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
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