FREE WR Speed Routine

SPLIT 1


Dumbbell Box Jumps 

5x8 reps



1-Arm Dumbbell Snatch

5x6 reps each side 


1 minute rest in between sets




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SPLIT 2


Power Cleans 

5x5 reps 


Superset with


Dumbbell Jump Squats

5x8 reps


1 minute 30 seconds rest in between sets 


SPLIT 3


Med Ball Slams

5x8 reps


Superset with 


Dumbbell Split Squats

5x8 reps each side 




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