A. Dynamic Stretches
B. (Every minute for 5 minutes)
5 clean pulls 45/35lb
5 tall squat cleans
5 front squats
C. (20 minute clock)
Every 2 minutes:
1 clean pull + 1 power clean + 1 hang squat clean
(Build by feel; pick load for strength)
D. (As many reps as possible for 7 minutes)
30 hang power cleans 165/115lb
For remainder: max double unders
E. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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