A. Dynamic Stretches
B. (For time)
50 light dbell snatches (Dbell each hand)
75 light dbell overhead sit ups (1 Dbell)
100 light dbell Overhead Reverse lunges (Dbell each hand)
150 light dbell Russian Twists (1 Dbell)
C. (For time)
50 Dbell sumo deadlift hi pulls (dbell each hand)
D. (2 rounds for quality)
25/25 single arm Dbell Arnold push press
E. Static stretches
A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh
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