A. Dynamic Stretches
B. (8 minute clock)
Even minutes: 12 front rack split squats (one side)
Odd minutes: 12 front rack split squats (one side)
C. (For Strength/ Technique)
8 x (1 clean pull + 1 power clean + 3 split jerks)
D. (For time)
75 kbell swings 50/70lbs
150 sit ups
300 double Unders
(Partition as needed)
E. Static stretches
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
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 20 minutes) 25’ handstand walk 50 double unders 25’ handstand walk 5 shuttle runs (50’) (Switch every round) C. “Partner” (As many roun