A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
9 light dbell squat cleans (1 dbell)
12 light dbell overhead sit ups (1 Dbell)
C. (For Strength/ Technique)
Dbell Front Squat
6-6-6-6-6
(Heavy weights/ dbell each hand)
D. (As many rounds as possible in 9 minutes)
3 Dbell deadlifts (heavy/ dbell each hand)
3 bent over rows (dbell each hand)
3 box dips
6
6
6
9
9
9
(Continue to increase +3 on all movements each round until 9 minutes)
E. Static stretches
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