Warm Up
6 min AMRAP - 10 single-unders + 10 double-unders
- 5 tempo goblet squats
- 5 DB deadlifts
- 5 eccentric dips
Strength EMOM 12
- 3 burpees + 20 double-unders
- 8 dual DB deadlifts
- 20 sec ring/bar support hold
Conditioning
12 min AMRAP
- 10 dual DB squat cleans @ 50s/35s
- 30 double-unders
- 10 burpees to 6" target
- 1 rope climb
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 =