WARM UP
2 Rounds:
-200m Jog
-20 Single Unders
-8 DB Hang Power Clean
-6 Hips to RIngs/Swings
SKILL
15 Min Block
"Gymnastics Skill Work"
-Kipping Pullups/Muscle Ups
CONDITIONING
30 MIN CAP
FOR TIME:
-800m Run
-100 Single Unders
-50 Power Cleans 75/55
-10 Bar Muscle Up
-400m Run
-50 Dubs
-25 Thrusters 75/55
-5 Ring Muscle Up
-200m Run
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 =