Warm Up:
- 3 0f 3 Air Squats
- 25 ft Duck Walk
- 20 sec Goblet Hold
- 30 sec Bridge
Strength:
- 4 x 4 Tempo Back Squat 31x1
Conditioning:
4RFT (Partner)
- 400m Run
- 2 Rope Climbs
- 10 Synchro OHS 95/65
- 50 Push-ups (Partner holds at top)
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 =