A. Dynamic Stretches
B. (3 rounds)
10 caterpillars
Rest 30 seconds
20 second elevated plank hold
30 elevated plank taps
C. (9 minute clock)
50 dbell cleans
Max for remainder: dbell hang squat cleans
D. (5 rounds)
10 v-ups + 5 hollow ups + 10 second hollow hold
(Complex must be unbroken; rest as much as needed between sets)
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