WARM UP "AMRAP 6" - 10 Strict Press @45/35 - 5 Tempo RDL @45/35 - 10 Alt. Box Step Ups (5 each leg) - 5 Standing Broad Jumps (For Distance) STRENGTH "Deadlift" - 8/6/6/5/5 (*Work touch and go) CONDITIONING "Open 13.2" AMRAP 10 - 5 S2OH @115/75 - 10 Deadlifts @115/75 - 15 Box Jumps @24/20
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 =