Warm Up
3 rounds
- 5 eccentric ring dips
- 10 SA DB rows with 2 second pause @ top (5 p/arm)
- 15 single-unders + 15 double-unders
- 3 of 3 push-ups
Strength
- *4 x 10 strict ring dips
- **4 x 10 bench supported SA DB rows (p/arm)
*add weight if necessary
**don't rotate at the waist while rowing
Conditioning
4 rounds
- 10 burpees
- 40 double-unders
- 10 strict chin-ups
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 =