WARM UP "AMRAP 6" - 5 Muscle Snatch @45/35 - 10 Kip Swings - 5 Dips (Ring or Bar) - 30 sec Machine STRENGTH Snatch Complex "3 Position Snatch" - 5x1 (High Hang/Low Hang/Power) ...then... - 3x3 Snatch Pull (@95-100% of 1RM) CONDITIONING "Open 16.3" AMRAP 7 - 10 Power Snatch @75/55 - 3 Bar Muscle Ups
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 =