A. Dynamic Stretches
B. (As many rounds as possible in 6 minutes)
9 light dbell squat cleans (1 dbell)
12 light dbell overhead sit ups (1 Dbell)
C. (For Strength/ Technique)
Dbell Front Squat
6-6-6-6-6
(Heavy weights/ dbell each hand)
D. (As many rounds as possible in 9 minutes)
3 Dbell deadlifts (heavy/ dbell each hand)
3 bent over rows (dbell each hand)
3 box dips
6
6
6
9
9
9
(Continue to increase +3 on all movements each round until 9 minutes)
E. 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