A. Dynamic Stretches
B. (6 minute clock)
Even minutes: 40 second suit case hold or side plank (L)
Odd minutes: 40 second suit case hold or side plank (R)
C. (For Strength/ Technique)
8 sets of (4 Dbell deadlifts + 2 Dbell power clean)
(Add 2 repetitions to both movements if no access to heavy weights)
D. (For time)
100 devil rows
(At the top of every 2 minutes complete a 45 second plank)
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