A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
8 light dbell thrusters
10 light dbell overhead sit ups
C. (15 minute clock)
0:00-5:00:
(3 sets)
10/10 dbell hang snatches
10 dbell bent over rows
5:00-10:00:
(3 sets)
14 dbell snatches (dbell each hand)
14 dbell bent over rows
10:00-15:00:
30 dbell hang snatches (1 dbell)
As many rounds as possible for remaining:
7 dbell bent over rows (dbell each hand)
7 sprawls
D. (For quality)
100 dbell box step up
(Dbell each hand)
(If no access to box or step over 16”; double repetitions)
E. Static stretches
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