WARM UP "AMRAP 6" - 5 Power Snatch @45/35 - 5 Power Clean @45/35 - 5 Push Jerk @45/35 - 45 sec Machine STRENGTH "Power Clean & Jerk" - 4x3 (Freedom to Build/Work Cycling) "Power Snatch" - 4x3 (Freedom to Build/Work Cycling) CONDITIONING "Grace" For Time: - 30 Clean & Jerk @135/95 ....rest 5 minutes.... "Isabel" For Time: - 30 Snatch @135/95
(*Both workouts will be scored separately and recorded as benchmarks.)
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 =