Warmup
2 rounds
- turf length walking lunge
- 5 OHS with 3 sec in hole
- 20 sec medball with barbell t-spine extension
- 20 sec ankle stretch (each)
- 8 kip swings
Strength
- 6x2 snatch
Conditioning
Partner (one partner working at a time, split reps as necessary)
*cash-in 150ft walking lunge @ 50/35
15-12-9-6-3
- squat snatch @ 115/75
30-24-18-12-6
- TTB
*cash-out 150ft walking lunge @ 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 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 =