A. Dynamic Stretches
B. (6 minute clock)
15 seconds on: hollow rocks
15 second off: rest
C. “Hammer’s Birthday WOD”
(3 rounds for time)
15 hang power cleans
15 front squats
15 shoulder to overhead
15 burpee over & back
(Fail any dbell movement or set the Dbells down during the Dbell cycle = 6 burpee over & back)
D. Static Stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s