WARM UP
"AMRAP 6"
-6 Jumping Pull Ups
-8 RA DB Strict Press
-8 LA DB Strict Press
-10 MB Ab Mat Sit Ups
SKILL
"15 Min Block"
- OPEN GYM
(*Kipping, Dubs, HSPU, Peg Board, etc.)
CONDITIONING
Partner Workout
"8 Rounds" (4 Each)
-10 GHD Sit Ups
-10/8 Cal Bike
-10 Russian KB Swings 70/53
-10 Push press 75/55
-10 Pull Ups
(*You Go, I Go Relay Style)
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 =