A. Dynamic Stretches
B. “Z Day”
(As many rounds as possible in 9 minutes)
9 dbell snatches (dbell each hand)
20 pike push-ups or dbell push press
Rest 90 seconds
-Then immediately-
(For time)
32 power cleans (Dbell each hand)
90 burpee over & back
32 Dbell bent over rows +32 box dips
C. 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