“The killer combination is high open-minded, high conscientious, low neurotic.” – Graham Duncan
Primer: Theraband Protocol
3 Rounds: 10 Waiters Squats | 10 High Pulls | 10 Strict Press (5 Per side)
Skill: 3 Negative HSPU EMOM x 5
Strength: 1 Rep Max Strict Press
Conditioning: AMRAP 4 x 3 Rounds
27/21 Cal Row
21 Power Cleans
15 Box Jump Overs @ 24/20
Rd 1 – 115/80
Rd 2 – 135/95
Rd 3 – 155/105
4 Minutes rest between rounds.
Performance: = RX
Fitness: @ 95/65 | 115/80 | 135/95
Fitness Light: 65/45 | 75/55 | 85/65
Bonus:
1. 10 Rounds For Time: 50M Sandbag Carry | 5 Sandbag Squats @ 150 / 100
2. 50 Strict C2B For Time: Every time you break 5 Cal Bike