A. Dynamic Stretches
B. (36 minute clock)
(0:00-6:00)
30 dbell swings
15 devil rows
(6:00-12:00)
30 dbell hang power snatch
15 sprawls
(12:00-18:00)
30 dbell swings
15 devil rows
(18:00-24:00)
30 dbell hang power snatch
15 sprawls
(24:00-30:00)
30 dbell swings
15 devil rows
(30:00-36:00)
30 dbell hang power snatch
15 sprawls
C. 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...
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...
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