A. Dynamic Stretches
B. (3 rounds)
50’ banded monster walk
30 second power position front rack hold 95/135lb (from rack)
C. (For Strength/ Technique)
Power Clean
2-2-2 @ 80%
1-1-1 @ 85%
1-1-1 @ 90%
1-1-1 @ 95%
D. (For time)
100 hang power cleans 85/115lb
E. Static stretches
A. (For warm up) 10 assisted close stance air squats 20 legs swings each side 10 assisted close stance air squats 20 lateral leg swings...
A. (For warm up) 3 rounds: 5 caterpillars 50’ walking lunge 3 rounds: 7 pike push ups 50 line hop overs B. (For time) 3 rounds: 9 burpee...
A. (For warm up) 2 rounds: 100 flutter kicks 100 mountain climbers 1:00 plank (1st round: low plank; 2nd round: high plank) 2 rounds: 20...
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