A. Dynamic Stretches
B. (2 rounds)
10 muscle snatches 35/45lb
8 hang power snatch
6 overhead squats
C. “Annie”
(For time)
50-40-30-20-10
Double unders
Ab mat sit ups
D. “Isabel”
(For time)
30 snatches 95/135lb
E. (3 rounds)
Max barbell bent over rows
Rest 90 seconds
(Rep range 12-20)
F. Static stretches
A. Dynamic Stretches B. (For warm-up) 100m 10 caterpillars 200m 50 handstand shoulder taps 300m 20 single leg bumper plate jump each leg...
A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...
A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...
Comments