A. Dynamic Stretches
B. (For time)
150 elevated plank shoulder taps
C. (For Strength/ Technique)
8 sets of (4 power clean + 4 hang power clean + 4 shoulder to overhead)
D. (As many rounds as possible in 8 minutes)
4 Dbell deadlifts (heavy weights/ dbell each hand)
8 reverse sit ups
4 Dbell deadlifts
10 reverse sit ups
4 Dbell deadlifts
12 reverse sit ups
(Continue to increase +2 on reverse sit ups each round until 8 minutes)
E. Static stretches
A. Dynamic Stretches B. (2 rounds) 30/30 second single leg plank 25 second elevated plank hold 20 Spider-Man lunges 15/15 front rack split squats C. (27 minute clock) (3 rounds) (3 minute cap) 90 seco
A. Dynamic Stretches B. (For time) (5 rounds) 3 dbell clean & push press (dbell each hand) 7 sprawls (5 rounds) 3 dbell clean & push press (dbell each hand) 8 burpee over & back (5 rounds) 3 dbell cle
A. Dynamic Stretches B. (Every minute for 40 minutes) Minute 1: 10 box pistols Minute 2: 8 v-ups Minute 3: 6 devil rows Minute 4: 4 caterpillars Minute 5: Rest C. Static stretches