A. Dynamic Stretches
B. (5 sets)
10 renegade rows
Rest 1 minute
(Pick load for strength)
C. (10 minute clock)
0:00-3:00:
30 dbell hang snatches 75/55lb (Left arm)
3:00-6:00:
30 dbell hang snatches (Right arm)
6:00-8:00:
20 dbell hang snatches (Left arm)
8:00-10:00:
20 dbell hang snatches (Right arm)
D. (10 minute cap)
Run 1 mile
E. 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