A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
8/8 dbell hang power snatch
16 reverse sit ups
C. (As many rounds as possible in 6 minutes)
6/6 dbell hang power snatch
12 reverse sit ups
D. (As many rounds as possible in 6 minutes)
4/4 dbell hang power snatch
8 reverse sit ups
(Rest 3 minutes in between AMRAPs)
E. (For time)
100 Russian twists
F. 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