A. Dynamic Stretches
B. “Hammer’s Birthday Prep”
(3 rounds)
7 caterpillars
15 air squats
15 devil rows (no push up)
C. “Hammer at Home”
(5 rounds for time)
5 dbell power cleans
10 dbell front squats
5 dbell push press
20 dbell bent over rows
Rest 90 seconds
D. “Hammer’s Finisher”
(As many rounds as possible in 7 minutes)
3 devil rows
7 dbell hang power cleans
15 pike push ups
D. Static Stretches
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...
A. Dynamic Stretches B. (6 rounds for time) 12 dbell hang snatches 24 elevated plank taps C. (3 rounds for time) 30 push ups 9 dbell...
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