A. Dynamic Stretches
B. (As many rounds as possible in 5 minutes)
50’ walking lunge
25 air squats
50 elevated plank shoulder taps
C. (For Strength/ Technique)
8 sets of (5 Dbell hang power cleans + 5 Dbell push press)
(Dbell each hand on both movements)
D. (For time)
100 Dbell bent over rows
50 Dbell front squats
(Dbell each hand on both movements)
E. Static stretches
A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati
A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch
A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches