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. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches