Warm Up
6 min AMRAP
- 6 tempo front squats @ 45/35
- 6 power cleans @ 45/35
- 8 strict press @ 45/35
- 2 wall walks
- 4 strict CTB pull-ups
Strength
- 5 x 3 cleans + 2 jerks
Conditioning
15 min AMRAP
- 200m run
- 5 squat cleans @ 135/95 (RX+ 155/105)
- 15 HSPU (RX+ deficit)
- 5 burpee CTB (from a dead hang)
HSPU Deficit:
Men - (2) 45s
Women - 35 + 45
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 =