A. Dynamic Stretches
B. (For quality)
50 box step ups
1 minute plank
50 hollow rocks
1 minute plank
50 curtsy lunges
C. (15 minute clock)
0:00-5:00:
5 sets: 5/5 dbell hang power snatch
5:00-10:00:
5 sets: 4/4 dbell hang power snatch
10:00-15:00:
5 sets: 3/3 dbell hang power snatch
(Pick 3 different loads for strength)
(If no access to heavy weights; complete sets of 5/5 for each segment)
D. (For Strength/ Technique)
Dbell single arm bent over row
14-12-10-8 each side
E. Static stretches
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