A. Dynamic Stretches
B. (As many rounds as possible in 10 minutes)
2 pike push-ups or Dbell push press
2 box jumps or step ups
4
4
6
6
(Continue to increase +2 on both movements until 10 minutes)
C. (As many rounds as possible in 8 minutes)
12 Dbell hang power snatch
12 reverse sit ups
D. (As many rounds as possible in 6 minutes)
10 Dbell hang power snatch
10 box jumps or step ups
E. Static stretches
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
A. Dynamic Stretches B. (For Strength/ Technique) Dbell front rack split squat 12-10-8 each side C. (20 minute clock) Every 4 minutes: 20 box jumps or step ups Max for remaining: pike push ups or heav