Warm Up
3 rounds
- 8 tempo RDLs @ 45/35
- 8 tempo dual DB bench
- 8 strict sit-ups
- 4 pause wall balls (2 sec)
Strength
EMOM 12
- 10 tempo dual DB bench
- 8 supinated bent over barbell rows
- 8 deadlifts (warm up for workout)
Conditioning
Partner - split reps as necessary
3 rounds
- 20 deadlifts @ 225/155 (RX+ 245/165)
- 30 GHDSU
- 40 wallballs (RX+ 11'/10')
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =