A.
Dynamic Stretches
B.
For Time
50-25
D-bell swings
1/2 mile run
C.
For Strength/Technique
D-bell front squat (d-bell in each hand)
6-6-6
2-2-2
D.
For Time
25 D-bell power cleans (d-bell in each hand)
1/2 mile run
25 D-bell power cleans (d-bell in each hand)
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