Warm Up
6 min AMRAP
- 10 dual DB bench
- 10 reverse lunges @ 45/35
- 10 hang power cleans @ 45/35
- 1 min bike/row
Strength
- 5 x 5 bench press
- 5 x 12 band pull-aparts
Conditioning - 15 min cap
5 Rounds
- 12 alt. reverse lunges @ 115/75
- 6 bar facing burpees
- 12 hang power cleans @ 115/75
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 =