A. Dynamic Stretches
B. (2 rounds)
30 box dips
25/25 box pistols
150 mountain climbers
10 dbell clean & push press (dbell each hand)
C. (21:00 clock)
Every 3:00:
6 dbell snatches (dbell each hand)
12 reverse sit ups
(+2 reverse sit ups each round)
(Pick load for strength)
D. Static stretches
A. (For warm up) 25 dbell snatches (dbell each hand) 25 jump squats 25 overhead sit up 25 dbell bent over row each arm 1:00 side plank...
A. (For warm up) 50 elevated plank taps 400m jog 30 box step ups 24/20” B. (For time) 50 dbell power cleans 50 v-ups 50 box jump or jump...
A. (For warm up) 4 rounds: 10 air squats 20 curtsy lunges 30 second contralateral plank B. (For strength/ Technique) Dbell Squat...
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