Warm Up
6 min AMRAP
- 8 SA DB strict press (4 p/arm)
- 8 alt. DB snatches
- 45 sec machine
- 6 ring rows
Strength
A) 3 x 5 strict press
B) 3 x 5 push press
Conditioning - 24 min Cap
Partner (split reps as needed)
3 rounds
- 55 alt. SA DB snatches @ 50/35 (RX+ @ 60/40)
- 44 cal machine (ski/bike/row)
- 33 ring rows
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 =