WARM UP
"3 Rounds"
- 100m Jog
- 5 Muslce Snatch @45/35
- 10 Kip Swings
- 5 Hollow Rocks
STRENGTH
"Power Snatch"
- 5x3 (Drop Singles) (Freedom to Build)
- 3x3 Snatch Pulls (@Finishing Weight)
CONDITIONING
"4 Rounds"
- 400m Run
- 15 T2B
- 10 Power Snatch @115/75
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...
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%...
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...
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