A. Dynamic Stretches
B. (For Strength/ Technique)
Dbell shoulder press
5-5-5
3-3-3
(If no access to heavy weights; double repetitions)
C. (16:00 clock)
Minute 1: 5 heavy dbell push press or 10 light dbell push press
Minute 2: 10 tall box jumps or 20 step ups
Minute 3: 15 burpees
Minute 4: rest
D. (For Strength)
Front rack split squats
16-14-12-10 each side
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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