AMRAP 16 min
BB complex 95/65 +115/85
10 RDL
8 bent over rows
6 front squats
4 SOH (shoulder to Over Head)
25/50 DU/singles
DB 35/20
3 rounds for time: 16 min time cap
15- cleans (full cleans touch,90 degree)
15- renegade rows
15- SA OH lunges
15-burpees over DB
*posting score example AMRAP: 95lb 5rounds+20reps
DB: 40lb 12:34 or if not completed 2+22reps
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat