A. Dynamic Stretches
B. (For quality)
90 second max: box pistol each side
30 light dbell squat cleans (1 dbell)
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (For Strength/ Technique)
Dbell Sumo Deadlift
14-12-10-8
E. Static stretches
A. Dynamic Stretches B. (For warm up) 400m run 1:00 max: sumo deadlift 1:00 max: air squats 400m run 1:00 max: sumo deadlift high pull...
A. Dynamic Stretches B. (For time) 3 rounds: 15 dbell hang power cleans (dbell each hand) 15 sprawls 3 rounds: 30 sit ups 12 sprawls 3...
A. Dynamic Stretches B. (6:00 clock) Minute 1: 50 elevated plank taps Minute 2: 30 second max: jumps squats C. (5 rounds) 2:00: 200m...
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