WARM UP
"AMRAP 6"
-3 Inchworms
-5 MB Squat Cleans
-15 sec PVC Front Rack Stretch
-Turf Length High Knees
-Turf Length Butt Kicks
STRENGTH
"EMOM 15"
-6 Front Squat (*Choose Your Weight)
-10 MB Push Press Pass to 10'/9'
-40 sec Row (Bike if Necessary)
CONDITIONING
"Karen"
For TIme:
-150 Wall Balls @20/14 to 10'/9'
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 =