A. Dynamic Stretches
B. (For time)
10 rounds:
5 dbell hang power cleans (dbell each hand)
Rest 20 seconds
(Pick load for strength)
10 rounds each:
5 dbell push press (dbell each hand)
Rest 20 seconds
(Same weight as cleans)
(If no access to heavy weights; double repetitions)
10 rounds:
5 caterpillars
Rest 20 seconds
C. 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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