WARM UP "AMRAP 6"
-3 of 3 Position Squats
-10 PVC Pass Throughs
-10 KB/DB Snatch (5 Each Arm)
-3 Burpee Broad Jumps
STRENGTH
"Snatch Complex"
EMOM 8
-2 Power Snatch + 1 Squat Snatch
CONDITIONING
"Open 13.1"
AMRAP 17
-40 Burpees
-30 Snatches @75/45
-30 Burpees
-30 Snatches @135/75
-20 Burpees
-30 Snatches @165/100
-10 Burpees
-MAX Snatches @210/120
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 =