3 rounds not for time: 12/side 1-arm DB scap retractions 12/side 1-arm DB scap protractions :30/side easy pec stretch + A. Hang squat clean, 3-2-1-3-2-1; begin a set every 2:00 B1. Front squat, 1-1-1 all tough; :60 rest B2. Bent-over DB row, 3 x 4-6, 2113; :60 rest + 3 rounds for reps: :60 DB
2 rounds steady as warm-up of [:10 chin-over bar hold + 15 air squats w/pause in the hole + 200m jog or :60 easy bike] Every :90 for 15:00 (5 sets): 1st: 2 1&1/4 front squats 2nd: 4-6 bent-over DB rows, 2112 – be strict on the tempo! + 3 rounds for reps: :60 DB
looooooooooong, unplugged hike
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5 rounds for time w/a partner, split all work as desired: 20 wall balls 20 kettlebell swings 20 burpees 20 toes-to-bar + 5:00-10:00 coach-led mobility Post result to comments.
3 rounds not for time: 12 plate halos 12 prone T rows :30 bottom of push-up hold, 1-2” off ground + A. Hang power clean, 6-3-5-2-4-1 all moderate, think it out ahead of time so that loads get heavier as reps decrease; rest as needed B1. Clean-grip deadlift w/:01 pauses just off ground, just below