Monday 02.12.24

Conditioning :
“Red Dragon”

Part A)
8:00 minute AMRAP
AMRAP Rounds of “The Chief”
3 Power Clean, 135/95 (61/43 kg)
6 Push-Ups
9 Air Squats

Every Minute on the Minute Starting @ 0:00
Complete 5 Lateral Burpees over the Bar

Score = Rounds

Rest 2:00 minutes then Complete

Weightlifting / Barbell Conditioning:
“Red Dragon”

Part B)
From 10:00-18:00 minutes (8:00 minutes)
For Time:
5 Power Clean @ 70%
5 Power Clean @ 75%
3 Power Clean @ 80%
3 Power Clean @ 85%
1 Power Clean @ 90%

Optional Accessories
4 Sets, For Quality:
8/8 Single Arm DB Z-Press
10 Chest Supported Dual Dumbbell Row
20 second Ring Support Hold