A.
Dynamic Stretches
B.
5 Minute AMRAP (As Many Rounds As Possible)
10 light d-bell squat cleans (1 d-bell)
15 v-ups
C.
15 Minute Clock
3 Minutes of:
3 d-bell thrusters (d-bell in each hand)
6 burpee over & back
5 Minutes of:
5 d-bell cleans (d-bell in each hand)
5 d-bell push press (d-bell in each hand)
10 box dips
7 Minutes of:
7 d-bell front squats (d-bell in each hand)
14 d-bell swings (1 d-bell)
D.
3 Minute Max
Oblique ups
E.
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