A. Dynamic stretches
B. (For time)
50 Dbell sumo deadlift high pull (dbell each hand)
100 Dbell single arm hang power snatch
150 light dbell front squats
(Partition as needed)
(Every 2 minutes complete 7 burpees)
C. (For time)
150 Dbell Russian twists
(Every 2 minutes complete 7 sprawls)
D. Static stretches
A. Dynamic Stretches B. (For time) 1/2 mile run 50 devil rows 100 burpees 150 sprawls 300 squats 1/2 mile run C. Static stretches
A. Dynamic Stretches B. (7 rounds for time) 10 light dbell squat cleans 10 light dbell thrusters (1 Dbell on both movements) C. (For Strength/ Technique) 8 sets of (5 Dbell hang squat cleans + 5 Dbell
A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Dbell bent over rows (dbell each hand) 6 box dips 12 Burpees C. (As many rounds as possible in 6 minutes) 12 box Dips 12 Burpees D.
