Warmup
6 min AMRAP
- 6 power snatches @ 45/35
- 10 bench press @ 45/35
- 8 KB swings
- 5 sec ring support hold + 3 sec eccentric dip
Strength
- 5x5 bench press
- 5x10 band pull aparts
Conditioning
16 min AMRAP
- 16 KB swings @ 53/35
- 8 ring dips
- 12 power snatches @ 95/65
- 4 dball @ 100/80
**1 rope climb every 2 min starting at 0:00 ending at 14:00**
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 =