3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up
A. 1 pause power snatch (:01 pause just below the knees on way up) + 1 pause hang power snatch (:01 just below the knees) + 1 hang power snatch w/no pause, 4-6 x 1 moderate and crisp; rest as needed
B. Segmented snatch-grip deadlift, 2-2-1-1-1 w/pause just off ground, just below knees, and mid-thigh on the way up, :03 descent and re-set on the ground; 2:00-3:00 rest
+
For time in teams of 3 w/only 1 working at a time:
1500m row
150 thrusters, 115/75
150 toes-to-bar
+
optional:
4 mile easy Assault Bike – goal is remain @ even pace throughout that would be maintainable for 30+ minutes
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