A. Dynamic Stretches
B. (7 rounds for time)
10 light dbell squat cleans
10 light dbell thrusters
(1 Dbell on both movements)
C. (For Strength/ Technique)
8 sets of (5 Dbell hang squat cleans + 5 Dbell shoulder press)
(Dbell each hand on both movements)
D. (For time)
21-15-9
Dbell deadlifts (heavy weights/ dbell each hand)
30 Dbell step ups
2 minute plank
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s