A. Dynamic Stretches
B. “Partner”
(Every minute for 20 minutes)
5 thrusters 95/135lbs
7 burpee over bar
(1 person works; 1 person rests)
(Switch as much as needed)
C. "Partner"
(10 minute clock)
1st minute: 2 hang power cleans 105/155lbs
2nd minute: 4 hang power cleans
3rd minute: 6 hang power cleans
(Continue to increase +2 each minute until 10
Minutes)
D. Static stretches
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...
A. Dynamic Stretches B. (For quality) 90 second barbell quad smash each side 15 x (1 front squat + 1 back squat 45/35lb) C. (For...
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