A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell Shoulder press
5-5-5
3-3-3
(Dbell each hand)
(If no access to heavy weights; double repetitions)
C. (For time)
(3 rounds)
10 dbell thrusters
10 dbell bent over rows
(3 rounds)
8 dbell thrusters
8 dbell bent over rows
(3 rounds)
6 dbell thrusters
6 dbell bent over rows
(dbell each hand on both movements!
D. 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...
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