WARM UP
2 Rounds:
-3 Rope Clasps + Foot Lock
-6 DB Snatch
=3 Inchworms
=1 min Bike (easy)
SKILL
EMOM 8
ODD: 1 Legless Rope Climb
EVEN: 40 sec Plank Hold
CONDITIONING
"Partner Workout"
For Time:
=40 Power Snatch 75/55
=4 Rope Climbs
-30 Power Snatch 75/55
=3 Rope Climbs
=20 Power Snatch 75/55
=2 Rope Climbs
-10 Power Snatch 75/55
=1 Rope Climbs
CASH-OUT: 800m Relay Run
(*Split Reps Evenly)
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 =