Warm Up
6 min AMRAP
- 10 RDLs @ 45/35
- 1/2 turf length high knee
- 1/2 turf length butt kicks
- 8 kip swings
- 3 devils press
Strength
- 6 x 3 deadlifts (build to a heavy triple)
Conditioning
Partner - split reps evenly
14 min AMRAP
2-4-6-8-10-12-etc...
- devils press @ 50s/35s
- *TTB (rep x 2)
- **shuttle run
*TTB will be 4-8-12-16-20-24-etc...
**1 shuttle run will be starting by the rig and ending by the rowers.
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 =