WARM UP "AMRAP 6" - 100m Jog - 5 Box Jumps - 10 Kip Swings - 10 Singles + 15 Dubs SKILL "Open Gym" 20 Min Block - Work Skill/Weaknesses (Dubs, Muscle-Ups, etc...) CONDITIONING "For Time" - 100 Double Unders (150 Singles) - 200m Run - 40 Box Jump Overs @24"/20" - 400m Run - 10 Bar Muscle Ups - 200m Run - 100 Double Unders (150 Singles)
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 =