A. Dynamic Stretches
B. (3 rounds)
10 caterpillars
Rest 30 seconds
20 second elevated plank hold
30 elevated plank taps
C. (9 minute clock)
50 dbell cleans
Max for remainder: dbell hang squat cleans
D. (5 rounds)
10 v-ups + 5 hollow ups + 10 second hollow hold
(Complex must be unbroken; rest as much as needed between sets)
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...
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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