A. Dynamic Stretches
B. (3 rounds for quality)
15 driver squats
Rest 1 minute
C. (For Strength/ Technique)
8 sets of (1 hang squat clean + 3 front squats + 1 shoulder to overhead)
(If no access to heavy weights; triple the repetitions)
D. (3 rounds for time)
12 Dbell deadlifts
9 Dbell hang power cleans
6 Dbell push press
(Dbell each hand on all movements)
E. Static stretches
A. Dynamic Stretches B. (10 rounds for time) 10 light dbell thrusters (1 dbell) 50 hop overs 5 shuttle runs (50’) Rest 45 seconds -then...
A. Dynamic Stretches B. (6:00 clock) Even minutes: 30 seconds: sprawls 30 seconds: mountain climbers Odd minutes: rest C. (Every minute...
A. Dynamic Stretches B. (For quality) 1 minute plank 45 box jumps or 90 step jumps 60 second elevated plank hold C. (For Strength/...
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