A. Dynamic Stretches
B. (For quality)
15-12-9-6
Light dbell squat clean
Light dbell overhead sit ups
Dbell Russian twists
C. (For time)
50 hollow rocks
D. (9 rounds for time)
3 dbell hang squat cleans (dbell each hand)
6 burpee over & back
9 v-ups
E. Static stretches
A. Dynamic Stretches B. (10:00 cap) 21-15-9 Hang power cleans Burpee over & back C. (10:00 clock) 50 devil rows For remainder: max...
A. Dynamic Stretches B. (Every minute for 5:00) 5 front squat + 5 thrusters C. (For Strength/ Technique) Dbell Shoulder Press 5-5-5 3-3-3...
A. Dynamic Stretches B. (Every minute for 8:00) 6 sumo deadlifts (Pick load for strength) C. (4:00 clock) Max mountain climbers D. (4:00...
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