A. Dynamic Stretches
B. (Every minute for 5 minutes)
4 light dbell squat cleans (1 Dbell)
5 light Dbell front squats (dbell each hand)
C. (For Strength/ Technique)
8 sets of (3 Dbell power clean + 3 Dbell hang squat clean + 3 Dbell front squat)
D. (5 rounds for time)
5/5 single arm Dbell hang cleans
50 double Unders or seal jacks
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 100’ walking lunge 15/15 dbell single leg deadlift C. (For Strength/ Technique) Dbell Front squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; doubl
A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh
A. Dynamic Stretches B. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o