A.
Dynamic Stretches
B.
For Time
30 air squats
2 minute run
30 single arm d-bell power snatches
30 air squats
2 minute run
30 single arm d-bell hang power snatches
30 air squats
2 minute run
30 air squats
C.
2 Rounds for Effort
“Tabata”
V-ups
(4 min clock: 20 seconds on/ 10 seconds off)
2 minute run
D.
Static Stretches
A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh
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