WARM UP
"AMRAP 9"
-200m Jog
-30ft Duck Walk
-10 Kip Swings
-5 Dball Deadlifts
CONDITIONING
"EMOM 30"
-30 Dubs
-30 sec Row
-10 Russian KBS
-10 T2B
-30 sec Bike
-30 sec Dball Bear Hug Hold
MOBILITY/STRETCH
"Remaining TIme"
-Work Mobility/Weaknesses
-Open Gym for Skill
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 =