A. Dynamic Stretches
B. (3 rounds)
(As many rounds as possible in 4 minutes)
1 snatch (dbell each hand)
1 burpee over & back
2 snatches (dbell each hand)
2 burpee over & back
(Continue to increase +1 on both movements each round until 4 minutes)
After each 4 minute AMRAP complete:
30 devil rows
*Rest 2 minutes after set of 30 devil rows before starting the next AMRAP*
C. Static stretches
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder press 6–6–4–4–2-2 (Dbell each hand; pick load for stretch; if no access to...
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