Warmup
2 rounds
1 min row/bike
3 rope clasps
10 hang cleans 45/35
3 rope pull ups
Partner Workout For Time
10 rope climbs
50 hang cleans @ 115/85
150 push ups (partner static hold on pull up bar)
50 hang cleans @ 115/85
10 rope climbs
Strength (time permitting)
10 min EMOM
odd: strict pull-ups
even: ring dips
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...
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%...
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...
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