A. Dynamic Stretches
B. (For time)
(3 rounds)
10 Dbell hang power cleans (light weights)
10 pike push ups or Dbell push press
10 reverse sit ups
(3 rounds)
8 Dbell hang power cleans (medium weights)
8 pike push ups or Dbell push press
8 reverse sit ups
(3 rounds)
6 Dbell hang power cleans (medium/ heavy weights)
6 pike push ups or Dbell push press
6 reverse sit ups
(3 rounds)
4 Dbell hang power cleans (heavy weights)
4 pike push ups or Dbell push press
4 reverse sit ups
C. Static stretches
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