A. Dynamic Stretches
B. (For time)
(10 rounds)
3/3 dbell hang power snatch
60 double unders or seal jacks
(Double jump rope repetitions for single unders)
Rest 30 seconds
(5 rounds)
3/3 dbell hang power snatch
9 burpee over bar & back
Rest 30 seconds
-then immediately-
75 Sprawls or run 1/2 mile
C. 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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