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
A. Dynamic Stretches B. “Partner” (For time) 30 deficit handstand push ups 5.5/3.5” 100 pull ups 200 double unders 300m team run 30 deficit handstand push ups 70 chest to bar pull ups 200 double under
A. Dynamic Stretches B. “Partner” (3 minute collective) L-hang (Switch as much as needed) C. (5 rounds for time) 20 dbell alternating snatches 70/50lb 30 push ups D. (Every minute for 9 minutes) 8 dbe
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo