Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
3 up-downs
3 Muscle Cleans
1 pull rope climb or 5 Ring Rows
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) – Make sure shoulders stay glued to the bench.
**3. Workout Prep**
With Partner
2 set (each)
2 Burpees to Target
1 Power Cleans (Add weight each set)
1 Rope Climb (Half way)
Bench Press 4×6
6 Bench Press x 4 sets @80% of 1RM
* Complete a set every 2 minutes *
“”Sugar, We’re Goin Down”
Teams of 2
18:00 Amrap
6 Burpees to a 6-inch target
4 Power Cleans (185/125)
1 Rope Climb (15ft)
* You Go, I go *
Double Your Recovery
https://www.youtube.com/watch?v=hOHtv6wPmWY
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