Warm Up
- 3 tempo pull-ups (3 sec down)
- 1 min bike (30 sec legs/30 sec arms only)
- 10 KB snatches (5 each)
- 5 box jumps
Strength
EMOM 10
- odd: strict pull-ups (8-15 reps)
- even: 8 strict press
Conditioning
*buy-in 15/12 cal bike
4 rounds
- 10 KB snatches @ 53/35
- 5 burpee box jump overs @ 24/20
*cash-out 50 STO @ 45/35
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 =