A. Dynamic Stretches
B. (5 rounds)
10 light dbell squat cleans (1 dbell)
20/20 second contralateral plank
C. (For Strength/ Technique)
8 sets of (3 dbell deadlift + 3 dbell power clean + 3 dbell hang squat clean)
D. (For time)
3-6-9-12-15
Dbell hang squat cleans (Dbell each hand)
Rest for duration it takes to complete each set
E. Static Stretches
A. Dynamic Stretches B. (As many rounds as possible in 20 minutes) 5 dbell bent over rows 10 push ups 15 air squats 100m run Rest 30 seconds *wear a vest 20/14lb C. (For time) 50 burpee over & back mi
A. Dynamic Stretches B. (2 rounds) 20 heel elevated goblet squat 25/25 box pistol (no weight) 30 second weighted plank C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no acc
A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 100 mountain climbers 25 sit ups C. (8 minute clock) 0:00-2:00: 15 dbell hang power cleans 2:00-4:00: 15 dbell hang power cleans 4:00-