WARM UP "AMRAP 6" - 5 Hang Squat Cleans @45/35 - 5 Strict Press @45/35 - 5 Down-Ups - 30 sec Max Plate Toe Taps @45lb/25lb STRENGTH "Clean & Jerk" - 5 x 2 Cleans + 1 Jerk (*Complex must be done unbroken) CONDITIONING "For Time" 3 Rounds - 21 Wall Balls @20/14 to 10'/9' - 15 Clean & Jerks @115/75 - 9 Bar Facing Burpees
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 =