WARM UP
"AMRAP 7"
-50m Dual KB OH Walk
-10 PVC Pass Throughs
-8 PVC OHS
-6 PVC Sotts Press
STRENGTH
"Overhead Squat"
-6x2
(*work to heavy double)
CONDITIONING
For Time:
10-20-30-20-10
-Thruster 45/35
-Russian KBS 70/53
-Ab Mat Sit-Ups
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 =