A. Dynamic Stretches
B. “Tabata”
(4 minute clock: 20 seconds on/ 10 seconds off)
Hollow hold
C. (For time)
(5 rounds)
3 Dbell bent over rows (Dbell each Hand)
3 box dips
6 Dbell single arm hang power snatch
(4 rounds)
4 Dbell bent over rows (Dbell each Hand)
4 box dips
8 Dbell single arm hang power snatch
(3 rounds)
5 Dbell bent over rows (Dbell each Hand)
5 box dips
10 Dbell single arm hang power snatch
(2 rounds)
6 Dbell bent over rows (Dbell each Hand)
6 box dips
12 Dbell single arm hang power snatch
(1 rounds)
7 Dbell bent over rows (Dbell each Hand)
7 box dips
14 Dbell single arm hang power snatch
D. Repeat “B.”
E. Static stretches