Warm Up
6 min AMRAP
- 6 staggered RDLs @ 45/35
- 6 eccentric HSPU
- 8 alt DB snatch
- 8 SDLHP @ 45/35
Strength
4 Rounds
- 8 staggered DB or KB RDLs (per leg)
- strict HSPUs (up to 12 reps) 80% effort
Conditioning
12 min AMRAP
- 12 alternating DB snatch @ 50/35 (RX+ 70/50)
- 10 ab mat sit-ups
- 8 SDLHP @ 95/65
- 6 HSPUs
* RX is 25s on each side of ab mat
* RX+ deficit @ 45s+25s/25s+25s
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 =