Warmup
2 Rounds
- 20 single-unders
- 10 KB Sumo Deadlifts
- 6 renegade rows
- 30 sec bridge
Strength
- Deadlift 7x2 (80%-90%)
For Time
- 100 double-unders
- 40 Dual KB Sumo DL (53/35)
- 20 Renegade Rows (50/30)
- 40 Hang Dumbbell Snatches (50/30)
-directly into-
-1 min max burpees
**each burpee completed during the 1 minute reduces your total time by 5 seconds**
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 =