A. Dynamic Stretches
B. (10 minute clock)
Every 2 minutes:
15 burpee box jumps or burpee step ups
C. (For time)
21-15-9
Dbell Power cleans
42-30-18
Dbell bent over rows
(Dbell each hand on both movements)
(Complete set of 21 PC then set of 42 BOR, 15 PC then 30 BOR, 9 PC then 18 BOR)
D. 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