Warm Up
6 min AMRAP
- 10 SA DB strict press (5 p/arm)
- 10 box step-ups (body weight)
- turf length suitcase farmer's carry (each hand)
- 10 kip swings
- 5 tempo push-ups
Strength
- 4 x 8 strict press
Conditioning - (20 min cap)
5 rounds
- 8 power snatch @ 95/65
- 8 suitcase box step-ups @ 50/35 @ 24”/20” (alt. hands every 4 reps)
- 8 STO @ 95/65
- 8 burpee CTB pull-ups (start from dead hang)
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 =