A. Dynamic Stretches
B. (10 minute cap)
4 sets: 2 turkish get ups
(Pick load for strength)
C. (20 minute clock)
Minute 1: 80 mountain climbers
Minute 2: 16 dbell alternating hang snatches
Minute 3: 14 sprawls
Minute 4: rest
(Decrease -2 snatches each round)
(Pick load for strength; Increase weight each round)
D. (For strength/ technique)
Dbell alternating bicep curls
16-14-12-10-8 each side
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
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