Warm Up
6 min AMRAP
- 6 front squats @ 45/35
- 6 power cleans @ 45/35 (below the knee)
- 8 kip swings
- 4 strict CTB pull-ups
Strength
- 5 x 2 complex (*hang power clean + *hang squat clean)
*both should be low hang cleans (below the knee). Work moderate weights and keep clean form
Conditioning (20 min cap)
10-8-6-4-2
- squat cleans @ 135/95
- CTB pull-ups
- rest 2 min -
1-2-3-4-5
- power cleans @ 185/135
- 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 =