A. Dynamic Stretches
B. (3 rounds)
20 Spider-Man lunges
10 light dbells bent over fly
10 deadlift jumps
10 jump squats
C. (18 minute clock)
3 rounds:
(2 minute cap)
5 Dbell snatch (dbell each hand)
5/5 dbell hang power snatch (1 dbell)
3 rounds:
(2 minute cap)
4 Dbell snatch (dbell each hand)
4/4 dbell hang power snatch (1 dbell)
3 rounds:
(2 minute cap)
3 Dbell snatch (dbell each hand)
3/3 dbell hang power snatch (1 dbell)
(Build by feel; pick load for strength)
D. (For strength/ Technique)
Sumo deadlift high pull
5-5-5-5-5
E. Static stretches
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