A. Dynamic Stretches
B. (For quality)
10 x (4 Spider-Man lunges + 3 toe squats + 2 jump squats)
Rest 5-10 seconds after each set
C. (For Strength/ Technique)
5 x (3 power clean + 3 hang power clean + 3 squat clean)
(Pick load for strength)
Rest as needed after each set
D. (For quality)
10 x (10 second L-hang + 5 strict toes to bar)
Rest as needed after each set
E. Static stretches
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’)...
A. Dynamic Stretches Each workout for time: B. “Partner” (3 rounds) 12/12 dbell snatches 70/50lb 15 toes to bar 50’ handstand walk C....
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
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