WARM UP
"AMRAP 6"
-4 RA DB Hang Clean
-4 LA DB Hang Clean
-20 sec DBALL Bear Hug Hold
-10 Banded Tricep Extensions
BI/TRI/CHEST ACCESSORY
"EMOM 12"
-20 DB Alt. Bicep Curl (10 each arm)
-20 DB Alt. Bench Press (10 each arm)
-20 DB Tricep Kickbacks (10 each arm)
CONDITIONING
"4 Rounds"
-25ft DB Front Rack Lunge @50/35
-15 DB Power Clean @50/35
-10 DB Burpee Deadlift
-5 DBALL GTS @100/80
...REST 2 MIN...
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 =