A. Dynamic Stretches
B. “Reverse Tabata”
(4 minute clock: 10 seconds on/ 20 seconds off)
L hang
C. (For time)
(5 rounds)
3 muscle ups
6 Dbell single arm hang power snatch 55/75lbs
(4 rounds)
4 muscle ups
8 Dbell single arm hang power snatch
(3 rounds)
5 muscle ups
10 Dbell single arm hang power snatch
(2 rounds)
6 muscle ups
12 Dbell single arm hang power snatch
(1 rounds)
7 muscle ups
14 Dbell single arm hang power snatch
D. Repeat “B.”
E. Static stretches
A. Dynamic Stretches B. “Partner” (3 minute collective) L-hang (Switch as much as needed) C. (5 rounds for time) 20 dbell alternating snatches 70/50lb 30 push ups D. (Every minute for 9 minutes) 8 dbe
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo
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