A. Dynamic Stretches
B. (3 rounds for quality)
30/30 second single arm plank
15 hollow ups with pause
C. (For strength/ Technique)
8 x (1 hang squat clean + 1 front squat + 3 shoulder to overhead)
(Triple repetitions if no access to heavy weights)
D. (10 minute cap)
75 light dbell thrusters
300 double Unders or seal jacks
(5 minute cap)
25 light dbell thrusters
200 double Unders or seal jacks
(Double jump rope repetitions for single Unders)
E. Static stretches
A. Dynamic Stretches B. (8 minute clock) Even minutes: 40 second side plank (L) Odd minutes: 40 second side plank (R) C. (For Strength/ Technique) Dbell Deadlift 6-6-6-6-6 D. (For time) 2-4-6-8-10 Sin
A. Dynamic Stretches B. (For quality) 50 box step ups 1 minute plank 50 hollow rocks 1 minute plank 50 curtsy lunges C. (15 minute clock) 0:00-5:00: 5 sets: 5/5 dbell hang power snatch 5:00-10:00: 5 s
A. Dynamic Stretches B. (For time) 18 dbell power clean 20 burpee over & back 33 dbell front squats 9 devil rows 20 pike push ups 90 v-ups 20 pike push ups 9 devil rows 33 dbell front squats 20 burpee