A. Dynamic Stretches
B. (For quality)
1 minute thoracic box stretch
45 box jumps 24/20”
60 second barbell to overhead hold 95/65lb
C. (For Strength/ Technique)
Push Jerk
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. (Every minute for 6:00)
20 seconds on: max push jerks 165/115lb
40 seconds off: rest
E. Static stretches
A. Dynamic Stretches B. “Turn That Frown Upside Down” (Teams of 4) (36:00 clock) 15 rounds each: 3 deadlifts 315/225lb 3 bar muscle ups...
A. Dynamic Stretches B. (Every minute for 5 minutes) 25’ duck walk 10 air squats 5 wall ball push press 20/14lb C. (For Strength/...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. “Teams of 3” (20:00 Clock)...
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