WARM UP
"AMRAP 6"
-8 Box Step Ups
-8 Kip Swings
-3 Eccentric Strict Pull ups
-5 Power Snatch + 5 OHS (@PVC or BB)
STRENGTH
"Snatch Complex"
EMOM 8
-1 Power + 1 Hang + 1 OHS
CONDITIONING
"Partner Workout"
AMRAP 15
-20 Synchro DB Snatch @50/35 (Synchro at top)
-20 DB Box Step Overs (Follow the leader)
-20 Pull ups (Partner Static Bar Hang)
-20 Synchro Burpees (Synchro at bottom)
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 =