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” (3 minute collective) L-hang (Switch as much as needed) C. (5 rounds for time) 20 dbell alternating snatches 70/50lb 30 push ups D. (Every minute for 9 minutes) 8 dbe
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts