A.
Dynamic Stretches
B.
For Time
50-25
D-bell swings
1/2 mile run
C.
For Strength/Technique
D-bell front squat (d-bell in each hand)
6-6-6
2-2-2
D.
For Time
25 D-bell power cleans (d-bell in each hand)
1/2 mile run
25 D-bell power cleans (d-bell in each hand)
E.
Static Stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength
A. Dynamic Stretches B. (For time) Buy in: 75 burpees -then- 27-21-15-9 DBell Deadlifts 1 minute elevated plank hold each set -then- Cash out: 1 mile run C. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo