A. Dynamic Stretches
B. (3 rounds)
10 caterpillars
Rest 30 seconds
20 second elevated plank hold
30 elevated plank taps
C. (9 minute clock)
50 dbell cleans
Max for remainder: dbell hang squat cleans
D. (5 rounds)
10 v-ups + 5 hollow ups + 10 second hollow hold
(Complex must be unbroken; rest as much as needed between sets)
E. Static stretches
A. Dynamic Stretches B. (For time) 5-10-15-20-25 Unbroken light dbell thrusters Rest 20 seconds C. (For Strength/ Technique) Dbell Front...
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A. Dynamic Stretches B. (Every minute for 7:00) 4 dbell shoulder press (Pick deficit for strength) C. (2 rounds of a 6:00 clock) 3:00 to...
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