A. Dynamic Stretches
B. (For quality)
21-15-9
Dbell Muscle cleans (dbell each hand)
(Light; medium; heavy)
C. (For Strength/ Technique)
Dbell Power cleans (dbell each hand/ heavy)
2-2-2-2-2
(Double reps if weight is light or medium)
D. (10 minute clock)
Every 2 minutes:
20 Dbell front rack reverse lunges (dbell each hand)
(Pick load)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg plank 25 second elevated plank hold 20 Spider-Man lunges 15/15 front rack split squats C. (27 minute clock) (3 rounds) (3 minute cap) 90 seco
A. Dynamic Stretches B. (For time) (5 rounds) 3 dbell clean & push press (dbell each hand) 7 sprawls (5 rounds) 3 dbell clean & push press (dbell each hand) 8 burpee over & back (5 rounds) 3 dbell cle
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 10 box pistols Minute 2: 8 v-ups Minute 3: 6 devil rows Minute 4: 4 caterpillars Minute 5: Rest C. Static stretches