Warm Up
3 rounds
- 6 ring swings
- 6 kang squats @ 45/35
- 6 jumping squats
- 10 single-unders + 15 double-unders
Strength
- 6 x 4 back squat
Conditioning
5 rounds
- 2 ring muscle-ups
- *8 alternating pistol squats (4 each leg)
- 40 double-unders
*pistols can be scaled to a box, assisted with a band, or assisted by holding onto the rig if necessary
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 =