B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
C. Specific
2 sets
20 in-and-out plate hops
3 Dual DB Deadlifts
3 Dual DB snatch
5 Dual DB hang Muscle cleans
6 DB box step overs
10 Cals @hard
DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)
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Score: Time
TC: 30mins
Scaling options
Beginner
For time
400m Run
30 Dual DB snatch @2xlight
30 Dual DB Hang clean & jerks @2xlight
30 DB Box step up overs @2xlight
200m Run
30 DB snatch @1xlight
30 DB Hang clean & jerks @1xlight
30 DB Box step up overs @1xlight
100m Run
Intermediate
For time
400m Dual DB Run
30 Dual DB snatch @2×35/25 lbs
30 Dual DB Hang clean & jerks @2×35/25 lbs
30 DB Box step up overs @2×35/25 lbs
200m Dual DB Run
30 DB snatch @1×35/25 lbs
30 DB Hang clean & jerks @1×35/25 lbs
30 DB Box step up overs @1×35/25 lbs
100m Dual DB Run
COMP
30 Cal Echo Bike
30 Dual DB snatch @2×50/35 lbs
30 Dual DB Hang clean & jerks @2×50/35lbs
30 DB Box step up overs @2×50/35 lbs
30 Cal C2 Bike
30 DB snatch @1×50/35lbs
30 DB Hang clean & jerks @1×50/35lbs
30 DB Box step up overs @1×50/35lbs
30 Cal Assault Bike