A. Dynamic Stretches
B. (For time)
3 rounds:
12 alternating dbell hang snatch (light weight)
12 dbell bent over rows (dbell each hand)
12 box jump or 20 step ups
3 rounds:
10 alternating dbell hang snatch (medium weight)
12 dbell bent over rows (dbell each hand)
10 box jump or 16 step ups
3 rounds:
8 alternating dbell hang snatch (heavy weight)
12 dbell bent over rows (dbell each hand)
8 box jump or 12 step ups
(After every 3 rounds rest 2:00)
C. Static stretches
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