A. Dynamic Stretches
B. (Every minute for 5 minutes)
10 knee jumps or knee to lunge
C. (7 rounds for time)
7/7 Dbell single arm hang snatches
7 Dbell bent over rows (dbell each hand)
7 box dips
D. (5 rounds for quality)
20/20 Dbell single arm bent over row
E. Static stretches
A. (For warm up) 25 dbell snatches (dbell each hand) 25 jump squats 25 overhead sit up 25 dbell bent over row each arm 1:00 side plank...
A. (For warm up) 50 elevated plank taps 400m jog 30 box step ups 24/20” B. (For time) 50 dbell power cleans 50 v-ups 50 box jump or jump...
A. (For warm up) 4 rounds: 10 air squats 20 curtsy lunges 30 second contralateral plank B. (For strength/ Technique) Dbell Squat...
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