A. Dynamic Stretches
B. (3 rounds)
12 thrusters 95/65lb
12 strict weighted pull ups
(Increase weight for pull ups each round for strength)
C. (25:00 clock)
Establish 1RM: Front squat
D. (Every minute for 6:00)
30 seconds on: max sets handstand walk (x 12’)
30 second off: rest
E. Static stretches
A. Dynamic Stretches B. “Partner” (2 rounds each) 2:00 max: anchored ab mat sit ups 2:00 max: shuttle runs (50’) (1 person each movement)...
A. Dynamic Stretches B. (5 sets) 3 front squats with 3 second pause (50-65%) C. (For Strength/ Technique) Front squat 3-3-2-2-1-1 (Build...
A. Dynamic Stretches B. “Partner” (35:00 clock) For time: 50 pull ups 75 snatches 115/85lb 50 pull ups 100 box jumps overs 24/20” 50 pull...
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