Warmup
2 rounds
- 2 man makers
- 5 ring swings
- 5 goblet squats
- 5 box jumps
Strength (25 min)
- find 1 rep max Clean
Conditioning
"Freedom"
7 min AMRAP
- 2 ring muscle-ups
- 17 box-jumps
- 7 STO (115/75)
- 6 Front Squats (115/75)
- rest 2 min -
7 min AMRAP
- 4 man-makers (50/30)
- 17 goblet squats (50/30)
- 76 single-unders
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 =