WARM UP
"AMRAP 6"
-10 Dual DB Push Press
-5 Box Jumps
-10 Dual DB Hang Cleans
-5 Toes 2 Rings
STRENGTH
"EMOM 10"
-1 Clean & Jerk
(Start @50%, increase every minute)
(Build to a Heavy Single)
CONDITIONING
"AMRAP 14"
-3 Clean & Jerk 135/95
-6 Burpee Box Jump Over 24/20
-9 HKR
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 =