Warm Up
3 rounds
- 6 power cleans + 6 front squats @ 45/35
- 8 kip swings + 3 strict TTB
- 30ft duck walk
Strength
- 7 x 2 squat cleans
Conditioning – 13 min Cap
21-15-9-6
- Power Cleans
- TTB
Power clean loading:
-Men’s: 115/135/155/185
-Women’s: 75/95/105/125
Bar Set Up:
-Men’s Bar Loading: 35s/45s/45s+10s/45s+25s
-Women’s Bar Loading: 15s+5s/25s+5s/25s+10s/25s+10s+10s
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...
Comments