A. Dynamic Stretches
B. (25 rounds For time)
1 Dbell power clean + 1 Dbell front squat + 1 Dbell shoulder to overhead + 1 Dbell squat + 1 Dbell shoulder to overhead
(Dbell each hand on all movements)
Rest as needed
C. (For time)
100 renegade rows
0:00-2:00: 6 burpees
2:00-4:00: 8 burpees
4:00-6:00: 10 burpees
6:00-8:00: 12 burpees
8:00-10:00: 14 burpees
D. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second side plank (L) Odd minutes: 40 second side plank (R) C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (For time) 2-4-6-8-10 Sin
A. Dynamic Stretches B. (For quality) 50 box step ups 1 minute plank 50 hollow rocks 1 minute plank 50 curtsy lunges C. (15 minute clock) 0:00-5:00: 5 sets: 5/5 dbell hang power snatch 5:00-10:00: 5 s
A. Dynamic Stretches B. (For time) 18 dbell power clean 20 burpee over & back 33 dbell front squats 9 devil rows 20 pike push ups 90 v-ups 20 pike push ups 9 devil rows 33 dbell front squats 20 burpee