A. Dynamic Stretches
B. (3 rounds)
15 banded Y press
30 kips (technique)
45 second ring dip hold
C. (For time)
(3 rounds)
10 dbell alternating snatches 75/55lb
10 deficit handstand push ups 3.5/2.5”
10 toes to bar
(3 rounds)
8 dbell alternating snatches 85/60lb
8 deficit handstand push ups
8 toes to bar
(3 rounds)
6 dbell alternating snatches 95/65lb
6 deficit handstand push ups
6 toes to bar
(3 rounds)
4 dbell alternating snatches 105/75lb
4 deficit handstand push ups
4 toes to bar
D. (For Strength/ Technique)
Dbell bent over row
14-12-10-8 each side
(Pick load for strength)
E. Static stretches
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