WARM UP
"AMRAP 6"
-50m Dual KB OH Walk
-3 Rope Footlocks
-5 Muscle Snatch 45/35
-7 Kip Swings
STRENGTH
"EMOM 12"
Every 2 Minutes Complete:
-3 Power Snatch
(*Build to a Heavy Triple)
CONDITIONING
"4 Rounds"
-6 Power Snatch @95/65
-4 Bar Muscle Up
-2 Rope Climb
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...
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%...
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...
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