A. Dynamic Stretches
B. (3 rounds for quality)
15/15 Dbell single arm bent over row
C. (For Strength/ Technique)
8 x (1 clean pull + 1 power clean + 2 shoulder to overhead)
D. (For time)
800m run
40 Dbell single arm devil Press 35/55lbs
400m run
20 Dbell single arm devil Press
E. Static stretches
A. Dynamic Stretches B. “Teams of 3” (For time) 5K row 400 push ups 300 toes to bar (All 3 movements can be worked at the same time,...
A. Dynamic Stretches B. “Partner” (For time) 400m partner run 50 hang power snatch 115/85lb 400m partner run 75 cal bike 50 hang power...
A. Dynamic Stretches B. (3 rounds) 1 minute: lying squat stance against wall 45 second: handstand hold 30 second: reverse grip dead hang...
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