A.
Dynamic Stretches
B.
For Time
21-15-9 each side
Single arm d-bell front squat
(Light, medium, heavy)
C.
For Time
10-9-8-7-6-5-4-3-2-1
D-bell hang power cleans (d-bell in each hand)
1-2-3-4-5-6-7-8-9-10
Burpee step up
D.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s