A. Dynamic Stretches
B. (7 rounds for time)
10 light dbell squat cleans
10 light dbell thrusters
(1 Dbell on both movements)
C. (For Strength/ Technique)
8 sets of (5 Dbell hang squat cleans + 5 Dbell shoulder press)
(Dbell each hand on both movements)
D. (For time)
21-15-9
Dbell deadlifts (heavy weights/ dbell each hand)
30 Dbell step ups
2 minute plank
E. Static stretches
A. Dynamic Stretches B. (For time) Buy in: 75 burpees -then- 27-21-15-9 DBell Deadlifts 1 minute elevated plank hold each set -then- Cash out: 1 mile run C. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo
A. Dynamic Stretches B. (3 rounds) 10 jump squats 15 bent over flys C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) D. (As ma