Stretch: Wrist circles, elbow rotations, shoulder circles, over under arm swings, trunk rotation, hip circles, lunge, downward dog, upward dog, frog stretch, saddle, sumo squat, forward fold.
Dynamic Warm Up
2 Rounds
12/9 Cal. on Any Machine
5 Snatch High Pull
5 Hang Power Snatch (2nd: 5 Hang Snatch)
5 Overhead Squats (2nd: 5 Snatch Balance)
Begin loading
10 Min. to Build
3 Rep Overhead Squat
*Athlete can get weight overhead in any way desired.
20 Min. AMRAP
Partner A: Row for Cal.
Partner B:
3 Sandbag to Shoulder 150/100#
100ft Bear Hug Carry
6 Sandbag to Shoulder
9 Sandbag to Shoulder
*Switch once final sandbag carry is done.
100m Run
100m Walk
50ft of Punter Kicks
50ft of Walking Lunges
5 Downward Dog to Upward Dog
50ft of Bear Crawl
30 Sec. Sumo Squat