WARM UP
2 Rounds:
-100m Run
-10 Frankenstein Kicks
-5 Broad Jumps
-5 Strict Pull-Ups
CONDITIONING
For Time:
-800m Run
...then...
4 Rounds of:
-15 GHD Sit-Ups
-15 Box Jumps 24/20
-15 Hang Cleans @85/65
-15 SA OH KB Weighted Lunges @53/35
...then...
-800m Row
ACCESSORY
EMOM 8
-8 Hammer Curls
-8 Dips
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 =