Warm Up
6 min AMRAP
- 8 SL RDLs (4 p/leg)
- 20 sec glute bridge
- 8 kip swings
- 8 alt. DB split snatch
Strength
Superset:
- 4 x 8 RDLs
- 4 x 10 hip extensions
*2 x 20 second Superman hold in replacement of hip-extension if necessary
Conditioning
AMRAP 5
- 5 power cleans @ 155/105
- 7 ring dips
-Rest 4 min-
AMRAP 5
- 10 alt. DB split snatch @ 50/35 (RX+ 70/50)
- 5 burpees
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 =