A. Dynamic Stretches
B. (3 rounds)
15 med ball front squats 14/20lb
30 second hollow hold med ball in hands
30 second hollow hold med ball in feet
C. (For time)
(5 rounds)
7 cleans 155/225lb
9 strict handstand push-ups
- Rest 5 minutes -
(3 rounds)
25 toes to bar
25 wall balls
D. Static stretches
A. Dynamic Stretches B. “No Thumb Nails” (Teams of 4) Partner 1 & 2 starts: (As many rounds as possible in 20 minutes) 5 synchronized...
A. Dynamic Stretches B. (For warm up) 9-8-7-6-5-4-3-2-1 Wall balls 20/14lb Front rack turnovers 135/95lb C. (For Strength/ Technique)...
A. Dynamic Stretches B. “Partner” (2 rounds for max effort) (2:00 clock) Max dbell bench press 35s/50s (2:00 clock) Max sled drag (50’)...
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