A. Dynamic Stretches
B. “Z Day”
(As many rounds as possible in 9 minutes)
9 dbell snatches (dbell each hand)
20 pike push-ups or dbell push press
Rest 90 seconds
-Then immediately-
(For time)
32 power cleans (Dbell each hand)
90 burpee over & back
32 Dbell bent over rows +32 box dips
C. Static stretches
A. Dynamic Stretches B. (2 rounds) 30 elevated plank taps 25 hollow ups 20 box pistols C. (30:00 clock) Every 6:00: 300m run 20 jumping...
A. Dynamic Stretches B. (Every minute for 5:00) 30 seconds on: Dbell cleans (dbell each hand) 30 seconds off: rest C. (5 rounds) 3:00...
A. Dynamic Stretches B. (9:00 clock) Every 90 seconds: 6 sumo deadlift high pulls (Pick load for strength; build by feel) C. (5 rounds...
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