WARM UP
"3 Rounds"
-6 Toes 2 Ring
-8 Alt. DB Muscle Snatch
-6 PVC OHS
-8 Box Step Ups
STRENGTH
"Snatch/OHS Complex"
-6x 2 Power Snatch + 2 OHS
(*Work to a Heavy Complex)
CONDITIONING
"16-14-12-10-8-6-4-2"
-T2B
-SA DB Alt. Snatch 50/35
-Box Jump Over 24/20
(*Must Advance Box Every Round Forward By 1 Mat. Start By Rig, After your last Box Jump Over, Flip Box Onto the Turf and you are finished.)
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 =