Updated: Oct 15, 2018
Warm Up
6 min AMRAP
- 1 min row
- 8 back squats @ 45/35
- 8 strict press @ 45/35
- 20 sec active hang on pull-up bar
- 3 of 3 push-ups
Strength
- 5 x 5 back squat
- *5 x 5 strict pull-ups
*added weight if necessary*
Conditioning (cap 20min)
*buy-in 20 cal row
- 30 clean and jerks @ 135/95
- 20 burpee CTB pull-ups
*cash-out 30 wall-balls
** "Rx" burpee CTB can not be a jumping CTB. Rep must start from full extension **
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 =