WARM UP
"AMRAP 6"
-30 sec 4 Square Jump (15 sec each)
-8 Russian KB Swing
-8 Thruster @45/35
-3 Rope Pullups or Footlocks
STRENGTH
"EMOM 12"
-30 sec DBall Bear Hug Hold
-30 ft HS Walk
-30 sec Plate Toe Taps @45/25
CONDITIONING
"3 Rounds"
-100ft DB Farmers Carry @70/50
-20 KB Swings @53/35
-10 Thrusters @95/65
-2 Rope Climbs (RX+ Legless)
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 =