A. Dynamic Stretches
B. (For quality)
1 mile run
C. (As many rounds as possible in 12 minutes)
1 Dbell power clean
1 pike push-up
2 Dbell power cleans
2 pike push-ups
3 Dbell power cleans
3 pike push-ups
(Continue to increase +1 on both movements each round until 12 minutes)
D. (For Strength/ Technique)
Dbell bicep curl
8-8-8-8
(Dbell each hand)
E. 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...
A. Dynamic Stretches B. (As many rounds as possible in 25:00) 1 dbell clean & push press (dbell each hand) 2 box jumps or step ups 3...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 15 seated floor shoulder press Odd minutes: 15 air squats C. (For Strength/ Technique)...
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