A. Dynamic Stretches
B. (For Strength/ Technique)
8 sets of (4 Dbell deadlifts + 4 Dbell power clean + 4 Dbell push press)
(Dbell each hand on both movements)
C. (For time)
75 pike push-ups or Dbell shoulder press
*at the top of every 2 minutes: 30 second run with weight
D. (For time)
150 light Dbell overhead sit ups
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 15/15 weighted ankle rocks 1 minute barbell quad smash each side 15 front squats 45/35lb C. (For Strength/ Technique) Dbell front squat 5-5-5 3-3-3 (Dbell each hand)
A. Dynamic Stretches B. (For time) 15 pike push ups 50 dbell bent over rows 100 hop overs 300m run 15 pike push ups 40 dbell bent over rows 100 hop overs 300m run 15 pike push ups 30 dbell bent over r
A. Dynamic Stretches B. (2 minute collective) L-sit or hollow hold (Switch as much as needed) C. (5 rounds for time) 20 dbell hang snatches 30 push ups D. (Every minute for 9 minutes) 8 dbell step ups