A. Dynamic Stretches
B. (3 rounds)
10 burpee box jump or burpee step up
15 bent over fly
20 light dbell overhead squats
C. (12:00 clock)
0:00-3:00: 20/20 hang snatches (1 dbell)
3:00-5:00: 15/15 hang snatches
5:00-6:00: 10/10 hang snatches
6:00-7:00: 10 snatches (dbell each hand)
7:00-9:00: 15 snatches
9:00-12:00: max snatches
D. (3 rounds)
45 second on: tuck ups
45 seconds off: rest
E. Static stretches
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