WARM UP "AMRAP 6" - 5 Hang Clean @45/35 - 5 Push Jerk @45/35 - 5 Kip Swings/Ring Swings - 3 Rope Pull Ups - 30 sec Row/Bike STRENGTH "Hang Clean" - 7x3 (*Practice Rebounding) CONDITIONING "Station 1" AMRAP 4 - 10 Hang Clean @75/55 - 2 Bar Muscle Ups (RX+ Ring) ...rest 3 min... "Station 2" AMRAP 4 - 10/8 Cal Row - 20 Double Unders ...rest 3 min... "Station 3" AMRAP 4 - 10 Alt. DB Box Step-Ups @50/35 (1 DB) - 2 Rope Climbs (RX+ Green Beam)
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 =