A.
Dynamic Stretches
B.
For Quality
7-6-5-4-3
Single arm d-bell overhead squat (left arm)
Single arm d-bell overhead squat (right arm)
C.
For Strength/Technique
Power clean
2-2-2-2-2 @ 90%
D.
For Time
21-15-9
400m run
Strict chest to bar pull ups
E.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
For Quality
7-6-5-4-3
Single arm d-bell overhead squat (left arm)
Single arm d-bell overhead squat (right arm)
C.
For Strength/Technique
D-bell power clean
4-4-4-4-4
(D-bell in each hand)
D.
For Time
21-15-9
2 minute run
D-bell bent over row (D-bell in each hand)
(with 3 second negative)
E.
Static Stretches
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