A.
Dynamic Stretches
B.
5 Minute EMOM (Every Minute on the Minute)
(5) 5 second negative reverse grip bent over rows (d-bell in each hand)
C.
For Strength/Technique
Power Clean
10-10-10-10-10
Hang Squat Clean
10-10-10-10-10
D.
For Time
150 d-bell Russian swings
E.
"Tabata"
(4 minute clock)
20 seconds on/ 10 seconds off:
Light d-bell hollow hold
F.
Static Stretches
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