A.
Dynamic Stretches
B.
3 Rounds for Time
50 elevated plank thigh taps
2 minute run
100 light d-bell Russian twists
25 d-bell goblet squats
C.
For Time
21 d-bell hang muscle cleans
50 dips
15 d-bell hang muscle cleans
25 dips
9 d-bell hang muscle cleans
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