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
(If no access to heavy weights: double repetitions)
D. (For Strength/ Technique)
Dbell front squat
5-5-5
3-3-3
(If no access to heavy weights: double repetitions)
E. Static stretches
A. Dynamic Stretches B. “12 Days of Christmas” (For time) 1 burpee box jump or burpee step up 2 dbell hang snatches 3 pike push ups 4...
A. Dynamic Stretches B. (2 rounds) 1:00 front squat hold 200 seal jacks C. (For time) 18-15-12-9 Dbell Squat (dbell each hand) Rest 30...
A. Dynamic Stretches B. (31:00 clock) (7:00 clock) 30 Dbell hang snatch 30 burpee over & back For remainder: max v-ups Rest 1:00 (7:00...
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