Warmup
2 rounds
- 3 of 3 position squat
- 5 bench front rack stretch with 3 sec hold
- 25ft duck walk
- 20 sec ankle stretch (each)
Skill
- Squat Practice
*squat @ wall with arms overhead* - 4x4 2201 Tempo Front Squat @ under 115/85
Conditioning
3 Rounds
- 20 SDLHP @ 75/55
- 15 ring push-ups
- directly into -
3 Rounds
- 12 Dual DB Front Squat @ 50/30
- 3 Rope Climbs
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 =