A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Squat (heavy weight/ dbell each hand)
6-6-6-6-6
C. (For Strength/ Technique)
Dbell Deadlift (heavy weight/ dbell each hand)
6-6-6-6-6
D. (7 minute Clock)
100 Dbell swings (1 Dbell)
Max double Unders, max single Unders, or seal jacks for remainder of time
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 100 mountain climbers 25 sit ups C. (8 minute clock) 0:00-2:00: 15 dbell hang power cleans 2:00-4:00: 15 dbell hang power cleans 4:00-
A. Dynamic Stretches B. (5 rounds for time) 10 goblet step up 5 dbell thrusters (dbell each hand) 10 burpee over & back Rest 45 seconds C. (5 rounds for time) 5 pike push ups 5 shuttle runs (50’) 10 b
A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 25 box dips C. (15 minute clock) (Every minute for 5 minutes) 7 dbell snatches (Every minute for 5 minutes) 5 dbell snatches (Every minute for