Warmup
6 min AMRAP
- 45 sec bike/row
- 8 alt DB snatch
- 4 burpees
- 8 box step-ups
- 20 single unders + 10 double unders
Strength
- 4x5 Deadlift
Conditioning
*buy-in 20 deadlifts @ 185/135
3 rounds
- 40 double-unders
- 20 alt DB snatch @ 50/35
- 10 suitcase box step overs @ 50/35 24"/20"
- 5 burpee to 6" target
*cash-out 20/15 cal bike
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 =