A. Dynamic Stretches
B. (10 minute clock)
Every 2 minutes:
20 Spider-Man lunges
10/10 Dbell single arm shoulder press
(Pick load for quality)
C. (For Strength/ Technique)
Dbell Squat
12-10-8
D. (5 rounds for time)
9/9 Dbell single arm hang power cleans
60 double Unders or seal jacks
(Double jump rope repetitions for single Unders)
E. Static stretches
A. Dynamic Stretches B. (34:00 clock) (2 rounds) (4:00 clock) 300m run 20 dbell hang snatch (1 dbell) For remainder: max burpees (3...
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