Warmup
6 min AMRAP
- 45 sec bike (arms only)
- 8 kip swings
- 10 KB swings
- 5 tempo push-ups (3 sec down)
Strength
4 x 8 bench press
*close to failure each set. push the limit on these.
Conditioning
*Buy in 20/16 cal bike
3 Rounds
- 15 pull-ups
- 15 KB swings @ 53/35
- 10 box jumps @ 24"/20"
Accessory (time permitting)
8 min AMRAP
- 10 SA DB row (each)
- 10 strict ring dips
- 10 lateral raises (flys)
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 =