A. Dynamic Stretches
B. (3 rounds)
15 light dbell front squats
1 minute hollow hold
C. (For time)
(5 rounds)
7 dbell cleans (heavy weight; dbell each hand)
9 pike push-ups or Dbell shoulder press
(Double cleans repetitions if no access to heavy weights)
(3 rounds)
25 reverse sit ups
25 light dbell thrusters (1 dbell)
D. Static stretches
A. Dynamic Stretches B. (Every minute for 5:00) 5 front squat + back squat (From rack) C. (For Strength/ Technique) Dbell Shoulder Press...
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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