A. Dynamic Stretches
B. (For warm up)
9-8-7-6-5-4-3-2-1
Light dbell thrusters (1 dbell)
Dbell bicep curls (dbell each hand)
C. (For Strength/ Technique)
Dbell front squat
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
D. (For Strength/ Technique)
Dbell Deadlift
14-12-10-8
(If no access to heavy weights; start with an additional set of 16)
E. Static stretches
A. Dynamic Stretches B. (10:00 cap) 21-15-9 Hang power cleans Burpee over & back C. (10:00 clock) 50 devil rows For remainder: max...
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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