A.
Dynamic Stretches
B.
5 Minute Cap
50 light d-bell thrusters (1 d-bell)
5 Minute Cap
50 light d-bell thrusters (1 d-bell)
2 Rounds
3 Minute Cap
25 Single arm d-bell hang power snatch (Left arm)
3 Minute Cap
25 Single arm d-bell hang power snatch (Right arm)
C.
2 Rounds
“Tabata”
(4 minute clock: 20 seconds on / 10 seconds off)
V-ups
D.
Static Stretches
A. Dynamic Stretches B. (2 rounds) 20 heel elevated goblet squat 25/25 box pistol (no weight) 30 second weighted plank C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no acc
A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 100 mountain climbers 25 sit ups C. (8 minute clock) 0:00-2:00: 15 dbell hang power cleans 2:00-4:00: 15 dbell hang power cleans 4:00-
A. Dynamic Stretches B. (5 rounds for time) 10 goblet step up 5 dbell thrusters (dbell each hand) 10 burpee over & back Rest 45 seconds C. (5 rounds for time) 5 pike push ups 5 shuttle runs (50’) 10 b