Warm Up
2 rounds
- 200m jog
- 3 rope pull-ups
- 8 KB swings
- 8 tempo air squats
Conditioning
For Time
- 800m run (RX+ 1200m)
- 2 rope climbs
- 40 KB swings @ 53/35
- 2 rope climbs
- 80 air squats
- 1 rope climbs (RX+ 2)
- 40 push-ups (RX+ 60)
- 1 rope climbs (RX+ 2)
- 800m run (RX+ 1200m)
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 =