A. Dynamic Stretches
B. (As many rounds as possible in 6:00)
2 bumper snatches 45/35lb
50’ bear crawl
4 bumper snatches
50’ bear crawl
(Continue to increase +2 snatches each round until 6:00)
C. (15:00 clock)
Every minute 0:00-3:00:
5 strict pull ups
Every minute 3:00-6:00:
5 kipping pull ups
Every minute 6:00-9:00:
5 kipping chest to bar pull ups
Every minute 9:00-12:00:
5 kipping waist to bar pull ups
Every minute 12:00-15:00:
5 bar muscle ups
D. (5 rounds for time)
20 push ups
100’ walking lunge
E. Static stretches
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