A. Dynamic Stretches
B. (4 rounds for max effort)
Max: light dbell thrusters
2 minute run
(Break under 20 light dbell thrusters = 15 burpees)
C. (For time)
(2 rounds)
21 Dbell single arm hang snatches (light weight)
21 burpee over Dbell
(2 rounds)
15 Dbell single arm hang snatches (medium weight)
15 burpees over Dbell
(2 rounds)
9 Dbell single arm hang snatches (heavy weight)
9 burpees over Dbell
D. Static stretches
A. Dynamic Stretches B. (3 rounds) 10/10 dbell single arm press 15 tuck ups 25 sit ups 100’ walking lunge C. (5 rounds for time) 10/10 dbell hang snatch (1 dbell) 100 mountain climbers D. (5 rounds fo
A. Dynamic Stretches B. (3 rounds) 10 jump squats 15 bent over flys C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) D. (As ma
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 caterpillars 50 hop overs 5 caterpillars 5 shuttle runs (50’) Rest 90 seconds C. (As many rounds as possible in 10 minutes) 10 v-up