Warm Up
6 min AMRAP
- 5 tempo goblet squats (with 2 sec pause at bottom)
- 4 eccentric pull-ups
- 8 alt. box step-ups
- 10 single-unders + 20 double-unders
Strength
- 5 x 3 tempo front squat (2201 tempo)
Conditioning (16 min cap)
8 rounds
- 4 strict pull-ups
- 30 double-unders
- 4 alt. dual DB box step overs @ 50s/35s @ 24/20
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 =