A. Dynamic Stretches
B. (For Strength/ Technique)
8 sets of (2 Dbell power cleans + 4 Dbell front squats + 2 Dbell push press)
C. (For time)
21 Dbell front squats (light weight)
25 burpee over & back
15 Dbell front squats (medium weight)
25 burpee over & back
9 Dbell front squats (heavy weight)
25 burpee over & back
D. Static stretches
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
A. Dynamic Stretches B. (3 rounds for time) 25 light dbell push press (dbell each hand) 1 minute weighted plank 45/35lb C. (14 minute clock) 12 dbell power cleans 10 dbell power cleans 8 dbell power c