WARM UP
"AMRAP 6"
-3 Wall Walks
-6 Dual DB Squat Cleans
-3 Inchworms
-15 sec Front Rack Stretch
STRENGTH
"Clean Complex"
EMOM 12 (Every 1:30)
-2 Power Clean + 1 Squat Clean
CONDITIONING
"Open 15.4"
AMRAP 8
3-6-9-12-15, etc..
-HSPU
3-3-3-6-6-6-9-9-9, etc..
-Power Clean @185/125
REMAINING TIME
-OPEN GYM (Work on weaknesses)
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 =