A.
Dynamic Stretches
B.
3 Rounds
3 Minute AMRAP (As Many Rounds As Possible)
5 D-bell Hang Power Snatches (d-bell in each hand)
10 D-bell Front Rack Reverse Lunges (d-bell in each hand)
*rest 2 minutes between AMRAPs*
C.
10 Rounds for Time
7 D-bell Deadlifts (d-bell in each hand)
10 D-bell bent over rows (d-bell in each hand)
D.
"Tabata"
(4 minute Clock: 20 seconds on/ 10 seconds off)
Med Ball Hollow Hold Flutter Kicks
E.
Static Stretches
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches
A. Dynamic Stretches B. (For Strength/ Technique) Dbell front rack split squat 12-10-8 each side C. (20 minute clock) Every 4 minutes: 20 box jumps or step ups Max for remaining: pike push ups or heav