WARM UP "AMRAP 6" *400m Jog ...then... - 6 Power Clean @45/35 - 2 Push Jerk + 2 Split Jerk @45/35 - 4 Down-Ups - 12 Singles + 10 Dubs STRENGTH "Clean & Jerk Complex" - 7x1 Complex (*2 Power Cleans + 2 Jerks) CONDITIONING "For Time" - 400m Run - 40 Dubs - 30 Power Clean @95/65 - 20 Bar-Facing Burpees - 30 S2OH @95/65 - 40 Dubs - 400m 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 =