A. Dynamic Stretches
B. (3 rounds)
45 second reverse grip dead hang
30 Spider-Man lunges
C. (For Strength/ Technique)
Front Squat
5-5-5-5-5 @ 75%
D. (For time)
15 hang power cleans 95/135lb
15 hang power cleans 105/155lb
15 hang power cleans 125/185lb
15 hang power cleans 145/205lb
E. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
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