Warm Up
6 min AMRAP
- 30 sec bike/row
- 8 hang power cleans @ 45/35
- 15 sec handstand hold
- 8 KB swings
Strength
- 8 x 1 complex
complex = 2 power cleans + 2 hang power cleans (below knee)
*these should be unbroken and light. Work technique and cycling.
Conditioning (cap 18 minutes)
*buy-in 15/12 cal bike (row if necessary)
4 rounds
- 12 KB swings @ 50/35
- 10 v-ups
- 8 hang power cleans @ 135/95
- 2 wall-walks
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 =