Warmup
2 rounds
- 45 sec bike (arms only)
- 3 of 3 position push-ups
- 10 air squats
- 10 SDLHP @ 45/35
Strength
- 4x6 SA DB Bench (top down)
Conditioning
For Time
21-15-9
- wall balls (11ft/10ft)
- GHDSU
- directly into -
21-15-9
- SDLHP @ 85/60
- ring push-ups
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 =