Warm Up
3 rounds
- 4 tempo OHS
- 8 kip swings
- 8 jumping air squats
- 4 strict TTB
Strength/Skill
6 x 3 OHS w/ 2 sec pause (build each set)
*these will be light and focusing on proper positions*
Conditioning
Partner "I go, you go...relay style"
10 rounds (5 each)
- 8 front squats @ 115/75
- 10 TTB
- 12/10 cal row/bike (alternate)
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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