Warm Up
6 min AMRAP
- 6 muscle snatches @ 45/35
- 6 OHS @ 45/35
- 4 strict eccentric pull-ups
- 15 single-unders + 15 double-unders
Strength
EMOM 10
- 3 hang squat snatch (light-moderate)
- (7-14) Strict pull-ups
Conditioning - 25min cap
Partner (split reps as needed)
7 rounds
- *30 thrusters @ 45/35
- 50 double-unders
- 3 rope climb
*please don’t drop the empty barbells
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 =