A. Dynamic Stretches
B. (3 rounds for quality)
6 light dbell squat cleans (1 Dbell)
8 Dbell front squats (dbell each hand)
C. (21 minute clock)
Every 3 minutes:
10 Dbell hang squat cleans
D. (For Strength/ Technique)
Barbell bent over row
12-10-8
(If no access to heavy weights; double repetitions)
E. Static stretches
A. Dynamic Stretches B. (For time) 15 pike push ups 50 dbell bent over rows 100 hop overs 300m run 15 pike push ups 40 dbell bent over rows 100 hop overs 300m run 15 pike push ups 30 dbell bent over r
A. Dynamic Stretches B. (2 minute collective) L-sit or hollow hold (Switch as much as needed) C. (5 rounds for time) 20 dbell hang snatches 30 push ups D. (Every minute for 9 minutes) 8 dbell step ups
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 light dbell squat cleans 50’ walking lunge C. (15 minute clock) Every 3 minutes: 10 dbell hang squat cleans 5 shuttle runs (50’) D. (For Strength