A. Dynamic Stretches
B. (6 minute clock)
15 seconds on: hollow rocks
15 second off: rest
C. “Hammer’s Birthday WOD”
(3 rounds for time)
15 hang power cleans
15 front squats
15 shoulder to overhead
15 burpee over & back
(Fail any dbell movement or set the Dbells down during the Dbell cycle = 6 burpee over & back)
D. Static Stretches
A. Dynamic Stretches B. (30:00 clock) 15 rounds: 6 dbell deadlifts (dbell each hand) 6 dbell bent over rows 30 second elevated plank hold...
A. Dynamic Stretches B. (Every minute for 5 minutes) 20 ice skaters 10 air squats C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3...
A. Dynamic Stretches B. (For Strength/ Hypertrophy) 16-14-12-10-8 each side Dbell single arm bent over row C. (20:00 clock) 0:00-5:00:...
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