Warm Up
7 min AMRAP
- 4 tempo OHS (3 sec down, 1 sec @ bottom)
- 8 kip swings (on bar)
- 8 dball deadlifts
- 20 sec medball and barbell t-spine mobilization
Strength
- 5 x 4 Overhead Squat
*these must be below or at parallel. Lower the weight and utilize a target if necessary.
Conditioning
- 140 double-unders
- 70 wallball shots
- 35 TTB
- 15 Dball over shoulder @ 100/80
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 =