A. Dynamic Stretches
B. (2 rounds)
25 dbell bent over fly
25 box dips
C. (15 minute clock)
(Every minute for 5 minutes)
7 dbell snatches
(Every minute for 5 minutes)
5 dbell snatches
(Every minute for 5 minutes)
3 dbell snatches
(Dbell each hand; Pick load for strength)
D. (Every minute for 9 minutes)
30 hop overs
10 light dbell thrusters (1 dbell)
E. Static stretches
A. Dynamic Stretches B. (3 rounds for time) 25 light dbell push press (dbell each hand) 1 minute weighted plank 45/35lb C. (14 minute clock) 12 dbell power cleans 10 dbell power cleans 8 dbell power c
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 100m run Minute 2: 12 dbell bent over rows + 12 bicep curls (dbell each hand) Minute 3: 24 push ups Minute 4: max: air squats Minute 5:
A. Dynamic Stretches B. (3 rounds) 100’ walking lunge 15/15 dbell single leg deadlift C. (For Strength/ Technique) Dbell Front squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; doubl