A. Squat snatch, 1 every :60 starting @ 65% of max and adding 10/5 every :60 – stop @ first miss, no exceptions
B. Back squat, 5-5-5 moderate; 2:00 rest
+
Every :60 for 15:00:
1st: 10 glute-ham sit-ups
2nd: 10 alternating pistols
3rd: :30 row @ high breathing effort – no measure, just go
+
Not for time – just get the work done:
50 burpee box jumps, 24/20
Post results to comments.
3 rounds not for time:
12 incline DB scap retractions
12 Trap 3
:30/side sleeper stretch
+
A1. Air squats w/slingshot, 3 x 50; :90 rest
A2. Russian kettlebell swings, 3 x 25 @ 70; :90 rest
C1. 1-arm DB row, 3 x 4-5, 10X0; :60 rest
C2. 1-arm DB bench press, 3 x 4-5, 11X1; :60 rest
D1. Peterson step-ups, 3 x 50/side to blue mats; :30 between sides, :30 rest
D2. Reverse hypers, 3 x 15 moderate; :60 rest
+
walk out to tracks and back
A. Got 140, failed 145
B. 135-145-155
+ every :60 for 15:00
1. 10 ghd sit ups
2. 10 alternating pistold
3. :30 row at high effort
+ 50 burpee box jumps not for time