WARM UP
"AMRAP 6"
-5 Kip Swings
-5 Kipping Pullups (Not Butterfly)
-6 SA DB Snatch
-30 sec Goblet Squat Hold
STRENGTH
"EMOM 10"
-1 Squat Snatch + 1 OHS
(*Start at 50%, build each minute)
CONDITIONING
"PARTNER, YOU GO, I GO"
6 Rounds (3 Each)
-20/15 Cal Row
-10 OHS @115/75
-5 Bar Muscle-Ups
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 =