WARM UP
"AMRAP 6"
- 8 KB SDLHP
- 15 Singles + 10 Dubs
- 8 SA DB Strict Press (4 Each)
- 20 sec DBall Bear Hug Hold
SKILL
"Jerk Complex"
- 6 x 2 Push Jerk + 2 Split Jerk
(*From Rack, work to heavy complex)
CONDITIONING
"Chipper"
"For Time"
- 25 S2OH @95/65
- 50 HKR
- 100ft DBall Carry @100/80 RX+150/100
- 200 Double Unders
- 100ft DBall Carry @100/80 RX+150/100
- 50 HKR
- 25 SDLHP @95/65
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 =