A. Dynamic Stretches
B. (For quality)
1 mile run
C. (As many rounds as possible in 12 minutes)
1 Dbell power clean
1 pike push-up
2 Dbell power cleans
2 pike push-ups
3 Dbell power cleans
3 pike push-ups
(Continue to increase +1 on both movements each round until 12 minutes)
D. (For Strength/ Technique)
Dbell bicep curl
8-8-8-8
(Dbell each hand)
E. 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...
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