A. Dynamic Stretches
B. (35:00 clock)
(For time)
15-12-9-6-3
Clean & push press
30-24-18-12-6
Sprawls
(At the top of every minute: 30 second elevated plank hold)
For remainder: max hang squat cleans
(If 50 reps completed; you can stop)
C. Static stretches
A. (For warm up) 4 rounds: 10 air squats 20 curtsy lunges 30 second contralateral plank B. (For strength/ Technique) Dbell Squat...
A. (For warm up) 3 rounds: 5 caterpillars 50’ walking lunge 3 rounds: 7 pike push ups 50 hop overs B. (For time) 3 rounds: 9 burpee over...
A. (For warm up) 2 rounds: 100 flutter kicks 100 mountain climbers 1:00 plank (1st round: low plank; 2nd round: high plank) 2 rounds: 20...
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