A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
9 med ball squat cleans 14/20lb
12 med ball overhead sit ups
C. (For Strength/ Technique)
Front Squat
1-1-1-1-1 @ 90%
D. (As many rounds as possible in 9 minutes)
3 deadlifts 225/315lbs
3 bar muscle ups
6
6
9
9
(Continue to increase +3 on both movements each round until 9 minutes)
E. Static stretches
Comments