Updated: May 23
A. Dynamic Stretches
B. (2 rounds)
25 jump squats
25 Dbell elbows out push press (light dbells)
C. (As many rounds/reps as possible in 15 minutes)
3 dbell snatches (Dbell each hand)
21 burpee over & back
3 dbell snatches
15 burpee over & back
3 dbell snatches
9 burpee over & back
3 dbell snatches
3 burpee over & back
Max for remainder:
dbell snatches
D. (3 minute collective)
Elevated plank hold
E. 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