12 March 2019

Ready for more dumbbell movements? Two more workouts to go for this Open Season. Move efficiently and effectively with the dumbbell clean & jerk:   Dumbbell Clean & Jerk

Ready for more dumbbell movements? Two more workouts to go for this Open Season. Move efficiently and effectively with the dumbbell clean & jerk: Dumbbell Clean & Jerk

Article; Dumbbell Clean & Jerk

Warm-up
2 Rounds:
10/side 1-Arm RKB Swings (light)
10/side Suitcase Deadlift (light)

Weightlifting
Single Arm Farmer ("Suitcase") Carry (2x250'/side (Heavy))
10x Nerve Flossing Up/Down
+ :30 REST after each set

Mobility
Banded Ankle Distraction
Psoas S&F (KB)
Couch Stretch
Spinal Twist
Kossack Squats

Metcon (7 Rounds for weight)
Back Squat
5-3-2-1-2-3-5
E4MoM-28;
Maximize Weight for Each Round

Gymnastics
Bonus:
Alternating EMoM-10
i. 1-5 Handstand Push-Ups
ii. 1-5/side Alternating Pistol Squats