A. Dynamic Stretches
B. (As many rounds as possible in 30 minutes)
10 dbell hang snatch (1 dbell)
5 box jump or step up
3 shuttle runs (50’)
20 dbell hang snatch
10 box jump or step up
5 shuttle runs (50’)
30 dbell hang snatch
15 box jump step down
7 shuttle runs (50’)
(Increase +10 snatches; increase +5 box jumps; increase +2 shuttle runs each round until completion)
-then immediately-
(3 minute collective)
Elevated plank hold
C. Static stretches
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches
A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access
A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d