A. Dynamic Stretches
B. (4 rounds)
6/6 dbell overhead squats
12 box dips
30 second box dip hold
C. (16 minute clock)
0:00-4:00:
3 rounds:
6/6 dbell hang snatches + 25 hop overs
4:00-8:00:
3 rounds:
5/5 dbell hang snatches + 25 hop overs
8:00-12:00:
3 rounds:
4/4 dbell hang snatches + 25 hop overs
12:00-16:00:
3 rounds:
3/3 dbell hang snatches + 25 hop overs
D. (For Strength/ Technique)
Dbell bent over rows
16-14-12-10-8
(Dbell each hand)
E. Static stretches
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