A. Dynamic Stretches
B. (5 rounds for max effort)
1 minute run
1 minute max v-ups
C. (15 minute clock)
1 minute max: Dbell Push Press
2 minute rest
(Loads for each round)
Round 1: Light weight
Round 2: Light/ moderate weight
Round 3: Moderate weight
Round 4: Moderate/ Heavy weight
Round 5: Heavy weight
D. 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