WARM UP
"3 Rounds"
-5 Front Squat @45/35
-5 Push Press @45/35
-5 Tempo HKR
-10 Alt. DB Curls (5 each)
STRENGTH
"Thruster Complex"
-6x1 Complex
(*1 Front Squat + 1 Push Press + 1 Thruster)
CONDITIONING
"AMRAP 9"
3/6/9/12, etc...
-DB Clusters @50/35
10/10/10/10, etc...
-Ab Mat Sit-Ups (RX+ GHD Sit-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...
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%...
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...
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