Warm up:
3 rounds:
12 Side Lunges
10 Squat Dislocates
12 Mountain Climbers
15 yd. Sprints
Core Accessory Work:
12 EMOM:
6 Medball GHD Sit ups (20/14)
12 Russian Twists (20/14)
30 sec plank
Workout:
16 AMRAP:
8 Squat Snatches (75/55)
8 Dual KB/DB Front Rack Squats (53 or 50/35)
8 Target Buprees (6")
24 Ab Mat Situps
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 =