A. Dynamic Stretches
B. (3 rounds)
30 second single leg plank each leg
1:00 max seal jacks
C. (30:00 clock)
As many reps as possible in 4:00:
15 dbell power cleans (dbell each hand)
For remainder: max jump squats
As many reps as possible in 4:00:
15 dbell power cleans (dbell each hand)
For remainder: max burpee over & back
As many reps as possible in 4:00:
15 dbell power cleans (dbell each hand)
For remainder: max jump squats
As many reps as possible in 4:00:
15 dbell power cleans (dbell each hand)
For remainder: max burpee over & back
As many reps as possible in 4:00:
15 dbell power cleans (dbell each hand)
For remainder: max jump squats
Rest 2:00 after each 4:00 clock
D. Static stretches
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