Warm Up 3 rounds - 5 good mornings @ 45/35 - 5 supinated barbell rows @ 45/35 - 10 single-unders + 10 double-unders - 1 shuttle runs (down and back)
Strength/Activation 4 Super Sets: - 8 good mornings (light-moderate) - 8 supinated barbell rows (light)
Conditioning – Cap 18 min 4 rounds - 15 RKB swings @ 70/53 - 30 double-unders
- directly into -
4 rounds - 12 power cleans @ 115/75 - 2 shuttle runs (down, back, down, back)
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 =