WARM UP
"AMRAP 6"
- 12 Singles + 12 Dubs
- 4 DB Power Cleans
- 4 DB Hang Cleans
- 2 Wall Walks
STRENGTH
"EMOM 8"
- 3 Position Clean (High/Low/Power)
(*Light to moderate weight/work form)
CONDITIONING
For Time:
"50-40-30-20"
- Dubs
"25-20-15-10"
- Power Cleans @95/65
(*Every 3 Min Complete 2 Wall Walks)
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 =