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)
Front squat
1-1-1-1-1-1-1
(Build by feel; first set starts 85%+)
D. (For Strength/ Technique)
3 position clean pull complex:
(1 clean pull + 1 below knee clean pull + 1 above knee clean pull)
3 @ 95%
3 @ 100%
3 @ 105%
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15 PVC overhead squats through rack 30 second wrist flexion stretch on floor 45 second max: glute...
A. Dynamic Stretches B. (2 rounds) 1 minute foot smash with lacrosse ball each foot 45 second calf stretch each side 30 barbell calf...
A. Dynamic Stretches B. (2 rounds) 30 second PVC skin the cat stretch with partner each person 25 banded pulsating external rotations...
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