Warm Up
2 rounds
- 30 second Bike
- 6 Box Step Ups w/ knee drive
- 5 KB DL
- 5 KB High Pull from Hang
EMOM 8
- 30 ft Walking Lunge
- 8 Barbell Bent Rows (Light; 3 count hold)
Conditioning
AMRAP 15
- 20 Air Squats
- 10 SDHP (75/55)
- 10 Dual DB Cleans (50/35)
- 5 Suitcase Step overs (24/20;50/35)
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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