A. Dynamic Stretches
B. (3 rounds)
10 light dbell bent over fly
15 jump squats
C. (For time)
1-2-3-4-5-6-7-8-9-10-11-12
Dbell Power clean
12-11-10-9-8-7-6-5-4-3-2-1
Dbell bent over rows
D. (7 minute clock)
Max Movement of choice
(Step up, hop overs, or shuttle run)
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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