WARM UP AMRAP 6 Buy-In: 200m Jog ...then... - 3 of 3 Position Air Squats - 5 Power Clean + 3 Jerks @45/35 - 10 Strict Ab Mat Situps - 20 sec Pull up Dead Hang STRENGTH "Clean and Jerk" 25 Min Block - Find 1RM CONDITIONING "4 Rounds" - 10 SA Alt. DB Hang Clean & Jerk @50/35 - 15 Pull-ups - 20 Ab Mat Sit-Ups - 200m Run
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 =