A. Squat snatch, 6 x 1 @ 70-75% max; begin a rep every :45
B. Squat clean & jerk, 6 x 1 @ 70-75% max; begin a rep every :45
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9:00 @ steady effort:
120 double-unders
60 wall balls, 20/14 to 10/9
Muscle-ups in remaining time
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For calories:
:60 row, Assault Bike, or ski erg – your choice, all-out!
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side sleeper stretch
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A1. Axle glute bridge, 3 x 4-5, 10X1; :30 rest
A2. Weighted glute-ham raises, 3 x 6-8 @ 10, 20X1; :30 rest
A3. Weighted strict ring dips, 1-1-1, 11X1; :30 rest
A4. Weighted strict pronated pull-ups, 1-1-1, 11X0; :30 rest
B1. Band press downs, 3 x 20, 20X0; :30 rest
B2. DB curl, 3 x 7-10, 20X0; :30 rest
B3. Sandbag standing calf raises, 3 x 20/side; 2:00 rest
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walk out to tracks and back