A.
Dynamic Stretches
B.
For Time
5-10-15
Hang sumo high pull (80/115 RX)
Shoulder press
C.
21 Minute Clock
Every 3 Minutes:
150m run
7 power snatches (95/135 RX)
D.
"Tabata"
20 seconds on, 10 seconds off
Wide stance plank
E.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
For Time
5-10-15
D-bell hang sumo high pull
D-bell shoulder press
(d-bell in each hand)
C.
21 Minute Clock
Every 3 Minutes:
45 second run
7 d-bell power snatches
(d-bell in each hand)
D.
"Tabata"
20 seconds on, 10 seconds off
Wide stance plank
E.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
For Time
5-10-15
Backpack hang sumo high pull
Backpack shoulder press
C.
21 Minute Clock
Every 3 Minutes:
45 second run
7 backpack power snatches
D.
"Tabata"
20 seconds on, 10 seconds off
Wide stance plank
E.
Static Stretches
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