A. Dynamic Stretches
B. (For quality)
21-15-9 each side
Dbell Single arm shoulder press
(Increase load each set)
C. (For strength/ Technique)
Front squat
3-3-3-3-3
(Triple repetitions if no access to heavy weights)
D. (For time)
60 Dbell cleans
(Dbell each hand)
E. Static stretches
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 reverse sit ups C. (As many rounds as possible in 24:00) 8 dbell squats (dbell each...
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