Warm Up
7 min AMRAP
- 5 tempo air squats
- 6 alt DB snatch
- 5 (6" target burpees)
- 5 GHDSU
- half of turf length walking lunge
Technique Work
8 min EMOM
- 3 snatches at light weight to practice technique
Conditioning
3 Rounds (Partner)
- turf length synchro SA walking lunge @ 50/35
- 20 synchro DB snatch @ 50/35
- 15 synchro burpees
- 30 GHDSU (I go, you go)
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 =