Warm Up
3 rounds
- 4 rope pull-ups
- 6 dball deadlifts
- 8 hang power snatch (below knee)
- 10 single-unders + 10 double-unders
Strength
- 5 x 2 power snatch
*try for at least 3 heavy sets*
Conditioning (18 min cap)
4 rounds
- 30 double-unders
- 10 power snatches @ 95/65
- 5 dball over shoulder @ 100/80
- 2 rope climbs
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 =