A.
Dynamic Stretches
B.
5 Rounds for Quality
1 Minute Static Holds:
Elevated Plank
Air squat
Weighted High Knee Hold (30/30 seconds)
C.
3 Rounds for Time
12 D-bell squat cleans - Left arm
12 D-bell squat cleans - Right arm
D.
For Time
100 Renegade rows
E.
Static Stretches
A. Dynamic Stretches B. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou
A. Dynamic Stretches B. (For strength/ technique) 16-14-12-10-8 Dbell bent over row C. (6 rounds for time) 5 dbell deadlifts 150 mountain climbers (If no access to heavy weights; double repetitions) D