A. Dynamic Stretches
B. (For time)
50 Dbell front squats
50 Dbell hang power cleans
50 Dbell shoulder to overhead
(Medium/ Heavy Weight; If not access to heavy weights, double repetitions)
(Dbell each hand on all movements)
C. Static stretches
A. Dynamic Stretches B. (For time) 75 light dbell thrusters 75 box jump or dbell step ups 75 burpees (Top of Every 5 minutes: 90 second run) (Partition as needed) C. Static stretches
A. Dynamic Stretches B. (2 rounds for quality) 25 single leg glute bridge 1 minute single leg plank C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (As many rounds as possible in 9 minutes) 2
A. Dynamic Stretches B. (For quality) 21-15-9 each side Dbell Front rack split squats C. (15 minute clock) Every 3 minutes: 6 clean and push press (If no access to heavy weights, complete 10 repetitio