Warm Up
2 rounds
- 5 kang squats
- 15 singles + 15 doubles
- 5 kip swings
- 5 sott press w/ PVC
Strength
Superset:
- 5 x 5 back squats
- 5 x 3 tempo OHS @ 45/35 (3201 tempo)
Conditioning
10 min AMRAP
- 30 double-unders
- 15 OHS @ 75/55 (RX+ 95/65)
- 10 TTB
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 =