WARM UP
"AMRAP 6"
- 8 Hang KB/DB Snatch (4 Each Arm)
- 8 Strict Ab Mat Situps
- 4 Down-Ups
- 2 Inchworms
STRENGTH
"Deadlift" - 10/8/8/6
(*Work touch and go)
CONDITIONING
"Partner Workout"
AMRAP 15
- 20 Synchro Ab Mat Sit-Ups
- 10 Synchro Burpees
- 20 Synchro SA Alt. DB Snatch @50/35
- 100m Dual DB Farmers Carry @50/35
*100m Farmers Carry Each (Relay Style)
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 =