A. Dynamic Stretches
B. (3 rounds for quality)
6 light dbell squat cleans (1 Dbell)
8 Dbell front squats (dbell each hand)
C. (21 minute clock)
Every 3 minutes:
10 Dbell hang squat cleans
D. (For Strength/ Technique)
Barbell bent over row
12-10-8
(If no access to heavy weights; double repetitions)
E. Static stretches
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