Warm Up
6 min AMRAP
- 10 box step-ups (5 each leg)
- 10 SA DB press (5 each arm)
- 1 min bike
- 5 tempo air squat (3201)
Strength
- 4 x 8 russian box step-ups (8 each leg)
- 4 x 8 half-kneeling SA DB press (8 each arm)
Conditioning
*buy-in 30 cal assault bike*
3 Rounds
- 20 medball cleans
- 5 bar muscle-ups
- 10 STO @ 135/95
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 =