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 = lowest round
Conditioning
EMOM15
- 21 KB swings 53/35#
- 15 GHDSU
- 9 OHS 95/65#
Score = lowest round (perfect score = 45 reps)
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
Warm Up 6 min AMRAP - 1 min machine - 6 tempo goblet squats - 8 kip swings Strength - 6 x 3 tempo front squats (31X1 tempo, light and work on positioning) Conditioning Partner - “I go, you go” 16 min