A. Dynamic Stretches
B. (3 rounds)
45/45 second single arm plank
Rest 30 seconds
C. (Every minute for 5 minutes)
10 hang squat cleans 35/45lbs
D. (For time)
5-6-7-8-9-10
Hang cleans 125/185lbs
(15) burpee over bar
E. Static stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Muscle snatch 45/35lb Heaving balance C. (14:00 clock) Every 2:00: 1 snatch deadlift + 1...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 second dead hang 25 banded rear delt raise each side 15 sprawls 4:00-8:00: 25 hanging...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Thrusters 45/35lb 42-30-18 Ab mat sit ups C. (For Strength/ Technique) Front squat 5-5-3-3-1-1...
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