A.
Dynamic Stretches
B.
3 Minute AMRAP (As Many Rounds As Possible)
15 chest to bar pull ups
20 barbell hop overs
C.
3 Minute AMRAP (As Many Rounds As Possible)
12 toes to bar
20 barbell hop overs
D.
3 Minute AMRAP (As Many Rounds As Possible)
9 power cleans (110/155 RX)
20 barbell hop overs
E.
3 Minute AMRAP (As Many Rounds As Possible)
6 hang power cleans
20 barbell hop overs
F.
3 Minute AMRAP (As Many Rounds As Possible)
3 bar muscle ups
20 barbell hop overs
G.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
3 Minute AMRAP (As Many Rounds As Possible)
15 bent over rows (d-bell each hand)
20 d-bell hop overs
C.
3 Minute AMRAP (As Many Rounds As Possible)
12 v-ups
20 d-bell hop overs
D.
3 Minute AMRAP (As Many Rounds As Possible)
9 d-bell power cleans
20 d-bell hop overs
E.
3 Minute AMRAP (As Many Rounds As Possible)
6 d-bell power cleans (d-bell each hand)
20 d-bell hop overs
F.
3 Minute AMRAP (As Many Rounds As Possible)
3 d-bell bent over rows
3 box dips
20 d-bell hop overs
G.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
3 Minute AMRAP (As Many Rounds As Possible)
15 bent over rows
20 backpack hop overs
C.
3 Minute AMRAP (As Many Rounds As Possible)
12 v-ups
20 backpack hop overs
D.
3 Minute AMRAP (As Many Rounds As Possible)
9 backpack power cleans
20 backpack hop overs
E.
3 Minute AMRAP (As Many Rounds As Possible)
6 backpack hang power cleans
20 backpack hop overs
F.
3 Minute AMRAP (As Many Rounds As Possible)
3 backpack bent over rows
3 box dips
20 backpack hop overs
G.
Static Stretches
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