A.
Dynamic Stretches
B.
5 Rounds for Quality
5/5 D-bell bent over row with 3 second pause
C.
For Strength/Technique
Power Snatch
5-5-5-5-5 @ 65%
D.
For Time
30 muscle snatches (80/115 RX)
30 muscle ups
30 ring dips
E. Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
5 Rounds for Quality
5/5 D-bell bent over row with 3 second pause
C.
For Strength/Technique
D-bell power snatch
5-5-5-5-5 each side
(1 D-bell)
D.
For Time
30 D-bell muscle snatches (D-bell in each hand. Light to medium weight)
30 D-bell bent over rows
60 box dips
E.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
5 Rounds for Quality
10 backpack bent over row with 3 second pause
C.
For Strength/Technique
Backpack snatches
10-10-10-10-10
D.
For Time
30 backpack muscle snatches
30 backpack bent over rows
60 box dips
E. Static Stretches
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