A. Dynamic Stretches
B. (2 rounds)
15 dbell hang power clean (light weights)
25 jump squats
50 sit ups
C. (5 rounds)
3 minute cap:
3 Dbell power clean + 3 Dbell hang power clean (dbell each hand/ heavy weights)
50 hop overs
5 shuttle runs (50’)
(If no access to heavy weights; double repetitions on cleans)
(Rest 2 minutes after each cap)
D. Static stretches
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d