A. Dynamic Stretches
B. (For technique)
21-15-9
Light dbell squat cleans (1 Dbell)
Rest 1 minute
C. (For Strength/ Technique)
8 sets of (2 power clean + 2 hang squat clean + 2 front squat)
D. (For time)
750 double Unders or seal jacks
(Double jump rope repetitions for single Unders)
E. Static stretches
A. Dynamic Stretches B. (For time) 21-15-9-9-15-21 Dbell deadlifts Burpee over & back (3) shuttle runs (50’) -rest 6 minutes- 1 mile run C. Static stretches
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 dbell bent over fly C. (10 rounds for time) 3 heavy dbell shoulder press (dbell each hand) 6 dbell front squats (dbell each hand) 9 v-ups (No acce
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 80 mountain climbers Minute 2: 16 dbell alternating hang snatches Minute 3: 14