Warm Up
3 rounds
- 8 dual DB shrugs
- 10 strict sit-ups
- 8 tempo bench press (light)
- 10 reverse lunges (each leg)
Strength
Part A
- Build to 1RM bench press
*example build (8,6,4,2,2,1,1,1)
Part B
- max reps @ 50% of 1RM
Conditioning
12 min AMRAP - No score
- 2 turf length farmer carries (heavy)
- 24 GHDSU or medball sit-ups
- 12 dual DB upright rows (light/moderate)
- 8 reverse lunge or deficit reverse lunges (each leg, moderate/heavy)
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 =