Warm Up
3 rounds
- 5 muscle snatches @ 45/35
- 5 OHS @ 45/35
- 5 kip swings + 5 HKR
- 1/2 turf length walking lunge
Strength - 25 min
- 6 x 2 squat snatch
...Then...
- 1 RM attempt (time permitting)
Conditioning - 14 min cap
3 rounds
- 60ft dual DB front rack walking lunge @ 50s/35s
- 20 TTB
- 5 squat snatch @ 135/95 (RX+ 155/105)
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 =