WARM UP
"AMRAP 6"
-15 Singles + 10 Dubs
-5 Hang Squat Clean @45/35
-10 Frankenstein Kicks (5 Each Leg)
-1/2 Turf Length High Knees
-1/2 Turf Length Butt Kicks
STRENGTH
"Back Squat"
-4x8
(*Build to Heavy 8 or 45% of 1RM)
CONDITIONING
"3 Rounds"
-5 Squat Cleans (R1: 205/135) (R2: 185/115) (R3: 135/95)
-10 KB Swings @ 53/35
-50 Dubs
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 =