A. Dynamic Stretches
B. (For time)
14 thrusters 65/95lbs
500m run
12 thrusters 85/115lbs
500m run
10 thrusters 95/135lbs
500m run
8 thrusters 105/155lbs
500m run
6 thrusters 125/185lbs
500m run
4 thrusters 145/205lbs
500m run
2 thrusters 155/225lbs
500m run
C. Static stretches
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5
A. Dynamic Stretches B. (3 rounds) 10 back squats 45/35lb 15 ring rows C. (For Strength/ Technique) Back squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. “Teams of 3” (As many reps as possi