A.
Dynamic Stretches
B.
3 Rounds for Max Effort
1 minute max:
D-bell Hang power snatch (d-bell in each hand)
(Light, medium, heavy)
(*rest 2 minutes after each round)
C.
"Death By"
Devil Press
(1 - 1st minute, 2 - 2nd minute, 3 - 3rd minute, continue to add + 1 each minute until failure)
D.
For Time
75 Hollow up + v-up
E.
Static Stretches
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
A. Dynamic Stretches B. (2 rounds) 10 dbell snatches (dbell each hand) 8/8 dbell hang power snatch (1 dbell) 6/6 overhead squats (1 dbell) C. (For time) 50-40-30-20-10 Hop overs Sit ups D. (For time)