3 rounds not for time: 12 plate halos 12 prone T rows :30 bottom of push-up hold, 1-2” off ground + A. Clean pull, build to the heaviest single that still feels clean-able B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every :90 for 15:00 (5 sets of each): 1st: 1 power clean + 1 hang power clean + 1 shoulder-to-overhead (press, push press, jerk) 2nd: :30 max
3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 12/side band internal rotations + A. Hang squat snatch w/:02 pause in the hole before standing up, 6 x 1 moderate; begin a rep every :90 B1. Back squat, 3 x 2-3, 42X1; :60 rest B2. Strict weighted pull-ups,