A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
4/4 Dbell Heaving balance
12 v-ups
C. (For time)
(2 rounds)
15 Dbell hang power snatch
15 box jumps or step ups
(2 rounds)
10 Dbell hang power snatch
15 box jumps or step ups
(2 rounds)
5 Dbell hang power snatch
15 box jumps or step ups
D. Static stretches
A. Dynamic Stretches B. (2 minute collective) L-sit or hollow hold (Switch as much as needed) C. (5 rounds for time) 20 dbell hang snatches 30 push ups D. (Every minute for 9 minutes) 8 dbell step ups
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