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. (For time) 21-15-9-9-15-21 Dbell deadlifts Burpee over & back (3) shuttle runs (50’) -rest 6 minutes- 1 mile run C. Static stretches
A. Dynamic Stretches B. (4 rounds) 8 goblet squats 12 dbell bent over fly C. (10 rounds for time) 3 heavy dbell shoulder press (dbell each hand) 6 dbell front squats (dbell each hand) 9 v-ups (No acce
A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 80 mountain climbers Minute 2: 16 dbell alternating hang snatches Minute 3: 14