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 "Partner Workout" 2 ROUNDS (20 Min Cap) - 120 Double Unders - 80 Wall Balls @20/14 to 10'/9' - 40 Bench Press @135/95 (*Split Reps As Needed, only 1 person working at a time.)
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 =
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