Warmup:
2 rounds:
8 Lunges with Twist (total)
5 Ring Rows
8 SA DB OH Lunges
3 Strict Pull-ups
10 Singles - 10 x 2 Singles & 1 Dub
Strength:
4x3 Cluster Singles
Workout:
500m Row Buy In
-Then-
4 rounds:
15 Thrusters (85/55)
10 Pull-ups
15 Box Jumps (24/20)
-Then-
50 Dubs (75 Singles) Buy Out
*Rx+ = 5 rounds
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 =