A. Dynamic Stretches
B. (4 rounds for max effort)
Max: wall balls
400m run
(Break under 20 wall balls = 15 burpees)
C. (For time)
(2 rounds)
21 Dbell single arm hang snatches 40/55lb
21 burpee over Dbell
(2 rounds)
15 Dbell single arm hang snatches 55/75lb
15 burpees over Dbell
(2 rounds)
9 Dbell single arm hang snatches 65/95lb
9 burpees over Dbell
D. Static stretches
A. Dynamic Stretches B. “Partner” (20 rounds for time) Partner 1 starts: 10 unbroken wall balls 20/14lb 30 double unders While Partner 2...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: cal bike (legs only) 30 seconds: cal bike (arms only) Odd minutes : rest...
A. Dynamic Stretches B. (For quality) 1 minute thoracic box stretch 45 box jumps 24/20” 60 second barbell to overhead hold 95/65lb C....
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