A. Dynamic Stretches
B. Open Workout 22.3
(For time)
21 Pull ups
42 Double Unders
21 Thrusters 65/95lbs
18 Chest to bar pull ups
36 Double Unders
18 Thrusters 75/115lbs
15 Bar Muscle Ups
30 Double Unders
15 Thrusters 95/135lbs
C. Static stretches
A. Dynamic Stretches B. (For warm up) 9-15-21 Muscle snatch 45/35lb Heaving balance C. (14:00 clock) Every 2:00: 1 snatch deadlift + 1...
A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 second dead hang 25 banded rear delt raise each side 15 sprawls 4:00-8:00: 25 hanging...
A. Dynamic Stretches B. (9:00 cap) 21-15-9 Thrusters 45/35lb 42-30-18 Ab mat sit ups C. (For Strength/ Technique) Front squat 5-5-3-3-1-1...
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