A. Dynamic Stretches
B. (3 rounds for quality & strength)
15/15 single arm bent over row (with pause)
C. (For time)
50 Dbell alternating snatches 40/55lb
25 Wall balls (push press/ no squat) 14/20lb
25 box jumps 20/24”
Rest 2 minutes
40 Dbell alternating snatches 55/75lb
25 Wall ball (push press/ no squat) 14/20lb
25 box jumps 20/24”
Rest 2 minutes
30 Dbell alternating snatches 65/95lb
25 Wall ball (push press/ no squat) 14/20lb
25 box jumps 20/24”
Rest 2 minutes
20 Dbell alternating snatches 75/105lb
25 Wall ball (push press/ no squat) 14/20lb
25 box jumps 20/24”
Rest 2 minutes
D. Static Stretches
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