A.
Dynamic Stretches
B.
6 Minute EMOM (Every Minute on the Minute)
8/8 D-bell single arm upright row
C.
For Strength/Technique
Push Jerk
4-4-4-4-4 @ 70%
D.
"Grace" (D-bell version)
For Time:
30 clean and jerks (55s/75s RX)
(D-bell in each hand)
E.
3 Rounds for Quality
8 D-bell RDLs
(D-bell in each hand)
F.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
6 Minute EMOM (Every Minute on the Minute)
8/8 D-bell single arm upright row
C.
For Strength/Technique
D-bell Push Jerk or Push Press
8-8-8-8-8
D.
"Grace" (D-bell version)
For Time:
30 clean and jerks (55s/75s RX)
(D-bell in each hand)
E.
3 Rounds for Quality
8 D-bell RDLs
(D-bell in each hand)
F.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
6 Minute EMOM (Every Minute on the Minute)
8/8 D-bell single arm upright row
C.
For Strength/Technique
Backpack Push Jerk or Push Press
8-8-8-8-8
D.
"Grace" (Backpack version)
For Time:
30 backpack clean and jerks
E.
3 Rounds for Quality
8 Backpack RDLs
F.
Static Stretches
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