A. Dynamic Stretches
B. (As many rounds as possible in 30 minutes)
10 dbell hang snatch (1 dbell)
5 box jump or step up
3 shuttle runs (50’)
20 dbell hang snatch
10 box jump or step up
5 shuttle runs (50’)
30 dbell hang snatch
15 box jump step down
7 shuttle runs (50’)
(Increase +10 snatches; increase +5 box jumps; increase +2 shuttle runs each round until completion)
-then immediately-
(3 minute collective)
Elevated plank hold
C. Static stretches
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