A. Dynamic Stretches
B. (For time)
300 double Unders or seal jacks
150 air squats
(Double jump rope repetitions for single Unders)
C. (For time)
27 Dbell bent over rows
15 Dbell hang squat cleans 115/165lb
21 Dbell bent over rows
15 Dbell power cleans
15 Dbell bent over rows
15 Dbell hang power cleans
9 Dbell bent over rows
15 Dbell hang squat cleans
D. Static stretches
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d