Warm Up
6 min AMRAP
- 12 Bulgarian split squats (6 p/leg, 1 DB)
- 6 dual DB squat cleans
- 6 dual DB front squats
- 5 eccentric ring dips
Strength
A) 25 min block
- 1RM squat clean
B) 4 Supersets
- 7 TNG Power cleans (light-moderate)
-*16 Bulgarian split squats (8 p/leg, 2 DBs)
- 14 Ring dips
*add a plate (25, 35, or 45) under front foot to increase range of motion if possible
C) Finisher
- 1.5 minute max push-ups
- directly into -
- 2.5 minutes max air squats
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 =